Exhale Your Stress

Deep breathing is often the fastest, easiest way to get immediate relief from stress. You can do it anytime, anywhere. When you find yourself feeling anxious, scared, angry, frustrated or just generally stressed out, try taking a few deep breaths.

To begin, breathe in slowly and deeply gently pushing your stomach forward.  You want to breathe in from your diaphragm which is below your chest. As the air comes in, you’ll feel your chest swell. Hold the breath for a few seconds, then slowly release the breath. If you can, breathe in through your nose and out through your mouth. If you can’t do this, that’s okay, just breathe in and out in whatever way is comfortable for you. Give yourself several seconds to fully release the breath and to breathe normally a few times, then take in your next deep breath. If possible, do three deep breaths. If you are able, five deep breaths can be even better.

Taking a minute to focus on your breathing and taking in the deep breaths is very powerful. You will feel your breathing slowing down and you will get calmer. If you can, stop whatever you are doing and bring all of your attention to your breathing. Even if you must continue with whatever you are doing and your attention is divided, try the deep breathing anyway. It can still make a huge difference.

Perhaps, the best thing about this breathing technique is that it works immediately and the more you do it, the more effective it becomes. Not only will the sense of peace come more easily and quickly, but it will last longer. You’ll also find that sometimes you can even calm yourself with just one deep breath. In the middle of a difficult situation or conversation, you’ll be able to use deep breathing to bring you back to a more centered and relaxed place. As soon as you notice that you’re starting to feel irritated or stressed, take a breath.

Deep breathing is a great way to start meditation. It’s also a good way to transition from one activity to another. It clears your head and helps you to change your focus. Even when you aren’t feeling stressed, it can be helpful to take a minute once or twice throughout the day and just take a few deep breaths.

Copyright © 2009, Lisa Wagner

Ultimate Relaxation

Ultimate Relaxation and Daily Renewal:  Nourish Your Mind, Body and Spirit
Ultimate Relaxation and Daily Renewal: Nourish Your Mind, Body and Spirit

I have a new guided meditations CD now available on iTunes.  It should be at Amazon in April 2009.  Here’s a little about it:

Ultimate Relaxation and Daily Renewal:  Nourish Your Mind, Body and Spirit

This collection of 10 guided meditations includes beautiful music, ocean waves and falling rain. They are designed to help you manage anxiety and stress from the moment you awake and begin your day, and each one contains a unique focus providing you with several different ways to relax, and eventually drift off to restful sleep at the end of your day.

Sunrise: Morning Renewal – This gentle awakening helps you to begin your day with peace and clarity, leading to a more peaceful and centered day.

Creating a Day of Purpose – This meditation brings clarity and purpose to each day, even those filled with quiet, simple actions.

Calming Waters for Anxiety Release – Learn to detach from your anxious thoughts and release them while listening to falling rain.

Mental Oasis – Let this short meditation help you to find an oasis of tranquility in the middle of a hectic day.

Silencing the Mental Chatter – Silence the runaway chatter racing through your mind.

Midday Break – Enjoy this short break in the day for a quick renewal.

Releasing Anxiety – Release the anxiety you are feeling in the moment, as well as sources of more persistent anxiety.

Decompress and Release the Day’s Stress – Release all the thoughts that have collected throughout the day.

Ultimate Relaxation – Experience deep relaxation from your day at a beautiful beach.

Sunset: Falling Asleep – This meditation will guide you to relax your mind and body, and drift off to sleep.

Copyright © 2009, Lisa Wagner