Deep breathing is a great de-stressor. It can relieve anxiety and can be done anytime, anywhere.  There are two techniques that I use to relieve stress and tone the body. I will provide instructions and images for you to look at. Let's go.

Deep Breathing

Deep breathing is also called diaphragm breathing or belly breathing.  This type of breathing is done by contracting the diaphragm, a muscle located horizontally between the thoracic cavity and abdominal cavity. 

When a person inhales, their diaphragm contracts and moves downward, creating space for the lungs to expand and fill with air; when a person exhales, the diaphragm relaxes and moves upward, helping to move air out of the lungs.

Instructions For Breathing

• Lie down on a flat surface with a pillow under the head and pillows beneath the knees. Pillows will help keep the body in a comfortable position.
• Place one hand on the middle of the upper chest.
• Place the other hand on the stomach, just beneath the rib cage but above the diaphragm.
• To inhale, slowly breathe in through the nose, drawing the breath down toward the stomach. The stomach should push upward against the hand while the chest remains still.
• To exhale, tighten the abdominal muscles and let the stomach fall downward while exhaling through pursed lips. Again, the chest should remain still.

The Benefits of Diaphragm Breathing

Relieves stress: The greatest benefit of this type of breathing is achieving deep relaxation.  Our lives can become stressful, and it is important to keep our nervous system in good shape.

Supplies oxygen to the body: This breathing pattern will increase oxygen to the cells, muscles, and organs.  It stimulates the blood flow and enhances nourishment to the brain. Research conducted by the University of Arizona studied how diaphragm breathing affected people with fibromyalgia (a disease with a lot of pain in the joints, muscles, ligaments, etc.). The researchers found that just slowly breathing with the diaphragm decreased the pain significantly.

Improves our concentration: If you practice meditation or visualization, always start with this breathing technique – it will calm the mind and evoke a positive feeling of connection between the mind and body. It will get you much faster into an Alpha state. 

    
Downward Facing-Dog (Yoga Pose)

(Adho  Mukha Svanasana ) Downward-Facing Dog Pose

  This is an inversion pose, and there are many approaches to working with this pose.  Let’s start with the meanings, adho (downward), mukha (face), and shvana (dog).

• Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head align between the upper arms; don't let it hang.

• Stay in this pose between one to three minutes. Then bend your knees to the floor with an exhalation and rest into a child's or a corpse pose. Here lay down on your back with palms facing outward. Breathe normally with eyes closed. 

    Benefits of Downward Facing-Dog