<!--www.crestaproject.com Social Button in Content Start--><div id="crestashareiconincontent" class="cresta-share-icon fourth_style"><div class="sbutton crestaShadow facebook-cresta-share" id="facebook-cresta-c"><a rel="nofollow" href="https://www.facebook.com/sharer.php?u=https%3A%2F%2Fwww.simplemindfulness.com%2Fbreathe%2F&;t=How+To+Use+a+Basic+Bodily+Function+to+Reduce+Stress+and+Anxiety" title="Share on Facebook" onclick="window.open(this.href,'targetWindow','toolbars=0,location=0,status=0,menubar=0,scrollbars=1,resizable=1,width=640,height=320,left=200,top=200');return false;"><i class="cs c-icon-cresta-facebook"></i></a></div><div class="sbutton crestaShadow twitter-cresta-share classic-icon" id="twitter-cresta-c"><a rel="nofollow" href="https://twitter.com/intent/tweet?text=How+To+Use+a+Basic+Bodily+Function+to+Reduce+Stress+and+Anxiety&;url=https%3A%2F%2Fwww.simplemindfulness.com%2Fbreathe%2F&;via=SimpleMindfulns" title="Share on Twitter" onclick="window.open(this.href,'targetWindow','toolbars=0,location=0,status=0,menubar=0,scrollbars=1,resizable=1,width=640,height=320,left=200,top=200');return false;"><i class="cs c-icon-cresta-twitter"></i></a></div><div class="sbutton crestaShadow linkedin-cresta-share" id="linkedin-cresta-c"><a rel="nofollow" href="https://www.linkedin.com/shareArticle?mini=true&;url=https%3A%2F%2Fwww.simplemindfulness.com%2Fbreathe%2F&;title=How+To+Use+a+Basic+Bodily+Function+to+Reduce+Stress+and+Anxiety&;source=https://www.simplemindfulness.com/" title="Share to LinkedIn" onclick="window.open(this.href,'targetWindow','toolbars=0,location=0,status=0,menubar=0,scrollbars=1,resizable=1,width=640,height=320,left=200,top=200');return false;"><i class="cs c-icon-cresta-linkedin"></i></a></div><div class="sbutton crestaShadow pinterest-cresta-share" id="pinterest-cresta-c"><a rel="nofollow" href="javascript:void((function()%7Bvar%20e=document.createElement(&apos;script&apos;);e.setAttribute(&apos;type&apos;,&apos;text/javascript&apos;);e.setAttribute(&apos;charset&apos;,&apos;UTF-8&apos;);e.setAttribute(&apos;src&apos;,&apos;https://assets.pinterest.com/js/pinmarklet.js?r=&apos;+Math.random()*99999999);document.body.appendChild(e)%7D)());" title="Share on Pinterest"><i class="cs c-icon-cresta-pinterest"></i></a></div><div style="clear: both;"></div></div><div style="clear: both;"></div><!--www.crestaproject.com Social Button in Content End--><p>You’re stressed, anxious, frustrated, angry or some other feeling you’d rather not be feeling right now. You wish things in your life were different but they are what they are. You wish you could turn off those less-than-helpful feelings but they hang around like a bad smell.</p>
<p>Did you know there’s something you already do all day, every day that can help? Something that could transform your life if you focused on it?</p>
<p>You would quickly die if you didn’t do it in your every waking and sleeping hour.</p>
<p>It’s always at your disposal, free for you to use whenever you choose.</p>
<p>Yes, it’s breathing.</p>
<p>You take it for granted. Your body needs it. You know that you don’t have to think about it.</p>
<p>But are you utilizing its full power on a daily basis to transform how you feel? Probably not.</p>
<h2>The Problem With Your Breathing</h2>
<p>Take a moment right now to <a title="Yoga Journal: Noticing Your Breathing" href="http://www.yogajournal.com/practice/218" target="_blank" rel="noopener noreferrer">notice your breathing</a>.</p>
<p>Are you taking short, shallow breaths? Are you feeling stressed or anxious?</p>
<p>Does it feel like there’s a weight sitting on your chest?</p>
<p>With all the stresses you have to deal with every day (work, family, financial, physical), you probably ignore your breathing. This leads to those short, shallow breaths.</p>
<p>By only using a fraction of your lung capacity, you’re robbing your body of the oxygen it needs to operate effectively. This can lead to sleep disorders, heart disease, digestive issues, fatigue and premature aging, among other things.</p>
<p>Breathing is one of the body’s most effective ways of eliminating toxins. Not breathing fully creates a build-up of toxins which contributes to these health issues.</p>
<h2>Take a Moment to Breathe</h2>
<p>When was the last time you felt your breath reach deep into your belly? Try it.</p>
<p>Take in a slow, deep breath through your nose. Feel it fill your chest. Breathe in more deeply and feel it go through your diaphragm, just below your rib cage, into your belly. Relax the muscles in your belly and your gut.</p>
<p>Hold it there for a moment.</p>
<p>Then slowly relax and allow the breath to gently be released through your nose.</p>
<p>Repeat your delicious, deep breath two more times.</p>
<p>How do you feel?</p>
<p>This amazing transformation is available to you at any time and takes almost no time.</p>
<p>You won’t miss any deadlines. Your world won’t end if you take a moment to breathe deeply.</p>
<p><a href="https://www.simplemindfulness.com/calm-free-course" target="_blank" rel="noopener noreferrer"><img class="aligncenter wp-image-5556 size-full" src="https://media.simplemindfulness.com/wp-content/uploads/2019/12/31102543/Calm-Free-course-2.jpg" alt="Calm &; Free Course" width="600" height="200" /></a></p>
<h2>The Benefits of Breathing Correctly</h2>
<p>In the world of yoga and most other ancient teachings, <a href="https://www.yogateket.com/blog/pranayama-the-yogis-art-of-breathing-exercises" target="_blank" rel="noopener noreferrer">breathing is one of the cornerstones of the practice</a>. In yoga, it’s called pranayama. Prana = life force, vital energy, the breath. Ayama = to extend, draw out.</p>
<p>Focusing on the breath and <a title="ABC of Yoga: All things pranayama" href="http://www.abc-of-yoga.com/pranayama/" target="_blank" rel="noopener noreferrer">using certain breathing techniques</a> have proven to:</p>
<ul>
<li>reduce stress (the leading cause of 90% of illnesses)</li>
<li>improve heart functions</li>
<li>improve focus</li>
<li>facilitate better digestion</li>
<li>slow down the aging process</li>
<li>create space for better decision-making and less reactionary thinking and acting.</li>
</ul>
<p>And you don’t even need a prescription.</p>
<p>Breathing is a critical part of mindfulness. It can create <a title="Slow Down Enough to Find Your Freedom" href="https://www.simplemindfulness.com/slow-down-enough-to-find-your-freedom/" target="_blank" rel="noopener noreferrer">that powerful pause</a> between a stimulus and how you choose to respond instead of reacting.</p>
<blockquote>
<p align="center"><em>“Breathing in, I calm body and mind. Breathing out, I smile.”</em><em> </em><em>―</em><em> </em><em>Thich Nhat Hahn</em></p>
</blockquote>
<p>It allows us to momentarily disconnect from the craziness that surrounds us and escape to our own <a title="Where Is Your Happy Place?" href="https://www.simplemindfulness.com/where-is-your-happy-place/" target="_blank" rel="noopener noreferrer">happy place</a>.</p>
<p>Breathing gives us space to reflect without feeling pushed to do the next thing on our list.</p>
<p>From my own personal experience, taking a deep breath or three can improve relationships and help you lose weight (I discuss how in my <a href="https://www.simplemindfulness.com/mindful-body-program" target="_blank" rel="noopener noreferrer">Mindful Body program</a>).</p>
<p>Start using this powerful, free tool that’s always accessible to you wherever you are to transform your life and your health.</p>
<h2><em>Simple Steps</em></h2>
<p>If you don’t normally think about your breathing, set a timer on your phone, computer or wherever you spend most of your time. A few times a day, when the alarm sounds, take a moment to notice your current breathing. No judgments. Simply notice.</p>
<p>Notice your current mental and emotional state. Could you benefit from relaxing or being energized?</p>
<p>Take a few moments to give your body what it needs. Focus on your breathing. Practice a relaxing or energizing breathing technique in that moment.</p>
<p>There are <a title="Yoga Journal: Breathing Techniques" href="http://www.yogajournal.com/practice/2844" target="_blank" rel="noopener noreferrer">many types of breathing techniques</a>. They each have their own purposes and benefits.</p>
<p>For a calming effect, make sure your exhale is about twice as long as your inhale. For example, slowly count to 3 as you inhale through your nose. Pause for 1-2 counts. Then slowly exhale through your nose as you count to 6.</p>
<p>For an energizing effect, try the Breath of Fire which utilizes longer inhales and short, powerful exhales. <a title="Breath of Fire technique" href="http://www.yogajournal.com/poses/2452" target="_blank" rel="noopener noreferrer">Click here</a> to read more about how to perform this breathing technique.</p>
<p>When you focus on your breathing and how it’s affecting your body and mind, it’s hard to focus on and stress about anything else.</p>
<p>Give yourself the gift of a few precious moments of focused breathing.</p>
<blockquote>
<p align="center"><em>“Smile, breathe and go slowly.” ― Thich Nhat Hanh</em></p>
</blockquote>
<p> ;</p>
<p><em>What breathing practices have you incorporated into your day? How have you benefited from focusing on your breathing? </em></p>
<p>To learn more about the benefits of breathing correctly and a variety of breathing techniques, check out this article at Groom &; Style: <a href="https://groomandstyle.com/breathing-techniques-guide-science-methods/" target="_blank" rel="noopener noreferrer"><span style="text-decoration: underline;"><strong>Breathing Techniques: A Guide to the Science and Methods</strong></span></a></p>
<p> ;</p>
<p><a href="https://www.simplemindfulness.com/calm-free-course" target="_blank" rel="noopener noreferrer"><img class="aligncenter wp-image-5556 size-full" src="https://media.simplemindfulness.com/wp-content/uploads/2019/12/31102543/Calm-Free-course-2.jpg" alt="Calm &; Free Course" width="600" height="200" /></a></p>
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How To Use a Basic Bodily Function to Reduce Stress and Anxiety
