Introduction

Breathing keeps us alive, but many individuals are unaware that they are engaging in a type of breathing that is not optimal for health. When our thoughts and lives are stressed or rushed in this hectic world, our bodies often respond with shallow, fast, or choppy breathing. This can be reflective of sympathetic nervous system dominance (also known as the “fight or flight” response). We may begin to overuse the “accessory” muscles of breathing creating tightness in our shoulders, chest and/or neck. This type of breathing does not utilize well the main muscle of breathing—the diaphragm.

In most of life’s situations, breathing with the diaphragm is the most natural and efficient way to breathe. However, if we are in a habit of breathing shallow or in our chest, it might feel awkward at first and patience may be needed. The acronym DASS can help us to remember what relaxed breathing is—Deep Abdominal Slow Smooth.

How to Practice

Initially, it is much easier to develop relaxed breathing under relatively ideal conditions, such as in a quiet setting with few distractions, having 5-10 minutes set aside, etc. With practice, this technique could be used at nearly any time and in any place, as it is extremely portable. It is important that while you practice each technique that you maintain a relaxed attitude and avoiding “trying too hard.” When we effort too much, we can actual create more stress for ourselves, which makes it more difficult to engage in relaxed breathing.

Who Can Benefit

Nearly all of us can benefit from using relaxed breathing in our lives, even if only in stressful and demanding situations. If focusing on breathing creates distress, other relaxation techniques may be more appropriate, at least initially. For more information, refer to the “Relaxation Techniques” section in the “Mind and Emotions” overview.

Brief Versions

An excellent goal for most of us is the integration of more relaxed breathing into our lives on a moment-to-moment basis. Many of the following techniques can be integrated into our day or utilized in a daily practice.