Complementary and Alternative Medicine (CAM) Relaxation Techniques Deep Breathing

Complementary and Alternative Medicine (CAM) Five Common Characteristics of CAM:  A wellness orientation  A reliance on self-healing  An inference that bioenergy mechanisms play a role  The use of nutrition and natural products in a fundamental role  An emphasis on individuality (Micozzi, 2011, p. 9).

Relaxation Techniques Deep Breathing Introduction to the Breath  Breathing is, perhaps, the most common way to promote relaxation.  Taking a few moments to focus on your breathing, to the exclusion of all other thoughts; it helps to calm mind, body, and spirit.  By focusing solely on your breathing, you allow distracting thoughts to leave the conscious mind.  In essence, clearing the mind of thoughts is very similar to deleting unwanted s, thus allowing more room to concentrate on what is really important in your life, that which really deserves attention.

Relaxation Techniques Deep Breathing Belly-Breathing (Diaphragmatic Breathing)  Belly-breathing fills your lungs fully, slows your breathing rate, and helps you relax.  Place one hand on your belly just below the ribs and the other hand on your chest. You can do this while standing, but it may be more comfortable while you are lying on the floor with your knees bent.  Take a deep breath through your nose. As you inhale, let your belly push your hand out. Keep your chest still.  As you exhale through pursed lips as though you were whistling, feel your hand go down. Use the hand on your belly to help you push all the air out. Take your time exhaling.  Repeat these steps 3 to 10 times. Take your time with each breath. (Web MD. 2014).

Relaxation Techniques Deep Breathing The Stimulating Breath (also called the Bellows Breath) The Stimulating Breath is adapted from a yogic breathing technique. Its aim is to raise vital energy and increase alertness.  Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise.  Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows. Breathe normally after each cycle.  Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.  If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout. You should feel the effort at the back of the neck, the diaphragm, the chest and the abdomen. Try this breathing exercise the next time you need an energy boost and feel yourself reaching for a cup of coffee. (Weil, 2014).

References Micozzi, M.S. (2011). Fundamentals of Complementary and Alternative Medicine (4 th ed.). St. Louis, Missouri: Saunders Elsevier Web MD. (2014). Stress Management Health Center. Retrieved from management/tc/belly-breathing-diaphragmatic-breathing-topic-overview Weil, A. (2014). Spirit & Inspiration. Retrieved from exercises.html