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Breathe like a baby to relieve stress and anxiety 

Breathe-like-a-baby

By Faye Baker
of Paso Robles

–The breath reflects how you feel. If everything is OK, you can ‘breathe easy.’ Then there is the opposite effect, such as what is happening throughout our world today. The fearful news signals the body ‘fight/flight’ causing physical and mental contraction. This internal reaction to outer influences inhibits the immune system. In the grips of the ‘monkey mind’ and anxiety, there is a tendency to hold the breath. It is necessary to regain control of the breath to break the stress cycle – for self and others.

How to breathe like a baby

A sleeping baby’s belly rises and falls with the breath. This is known as abdominal or belly breathing. This is one of the breathing methods used in yoga, tai chi gong, meditation, singing, walking, and even prayer. Here’s how it works.

Simply, to allow more space in the lower lobes of the lungs, the belly expands on the inhale. The belly retracts on the exhale, gently pushing out carbon dioxide and toxins to clear the lungs. It is good to have an even inhale and exhale, but a longer exhale relaxes the body and nervous system more. This can be tested by timing the length of inhales and exhales.

Try this. Put your left hand in the middle of your chest, right hand on your belly and inhale. Focus on your belly going outward, chest stays relaxed and rises slightly. Shoulders down and relaxed. Exhale and let your belly return to a relaxed, neutral position. The belly works like a bellows allowing the chest, neck, and shoulders to relax and release tension. Breathe quietly in and out through the nose to warm the air and filter external pathogens.

Breathing slowly and deeply signals the body – everything is OK. Relax the face and soften the eyes so the mind and body can relax even more. This improves breathing capacity, relaxation, and well-being. It is helpful to occasionally exhale or blow out through the mouth to clear the lungs and release tension. Take some time to try this now and then drink some water.

Breathing and staying strong and calm will help all of us get through these challenging times together. Practice making your breath – long, slow, deep, fine, quiet, balanced, and tranquil.

Faye Baker is a certified instructor (Sifu) in Tai Chi Chuan, Body in Balance Qigong (Chi Gong) and Body in Balance for Active Aging in Paso Robles and surrounding areas. www.CounterChanges.com

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