1. 17
Take a Breath

2. Key Questions
I have heard that deep breathing is one of the best ways to relax. How does this work?
Is abdominal breathing more effective for relaxation than chest breathing?

3. Objectives Explain the benefits of breathing for relaxation
Differentiate between several breathing techniques to facilitate relaxation
Experience the benefits of breathing for relaxation
Determine the breathing techniques that are most effective for you

4. Background Breathwork
Describe a variety of stand-alone breathing techniques, as well as breathing techniques that are integral to other mind body practices like yoga, tai chi, and qigong

5. How Breathing Works
Primary purpose of breathing is to supply the body with oxygen and to remove excess carbon dioxide
Two basic ways of breathing
Abdominal or diaphragmatic breathing
Chest or thoracic breathing

6. Culture Connection: Breath of Life
Pranayama is the control of breath, from the Sanskrit prana, or life energy, and ayam, or control
Yoga teaches that interruption of the flow of prana by such factors as stress, toxins, or improper diet can have a harmful effect on physical, mental, and spiritual health
Source: The Best Alternative Medicine: What Works? What Does Not? K. Pelletier (New York: Simon & Schuster, 2000).

7. Benefits of Relaxation Breathing
Deep, meditative breathing can have a significant effect on your physical and mental state
Conscious breathing practices have long been taught in childbirth preparation classes
Anxiety intensifies pain, and breathing consciously helps to relieve tension and anxiety and reduce pain
Deep breathing can reduce the frequency of hot flashes associated with menopause

8. Research Highlight: Using Breathing Techniques to Ease Test Anxiety
Meta analysis of studies on test anxiety in college students
Concluded that simple relaxation is as helpful as more complex treatments
One of the most basic relaxation techniques available to individuals is breathing
Used optimally before and during tests to clear the mind, relax the body, and maintain the body’s biochemical balance
“Meta-Analysis of Outcome Research in Reducing Test Anxiety: Interventions, Rigor, and Inertia,” by A. A. Dole (1983) (paper presented at Annual Meeting of American Educational Research Association, Montreal, Quebec) (ERIC Document Reproduction Service No. ED ).
“Test Anxiety? Try a Stick of Gum,” by E. L. Wilmore (1995) (ERIC Document Reproduction Service No. ED ).
“Using Breathing Techniques to Ease Test Anxiety,” by L. Wilkinson, W. Buboltz, and E. Seemann, in Guidance and Counseling, 16(3), Spring 2001: 76–81.

9. Breathing and Relaxation
Nearly every stress management technique that is devised specifically to reduce sympathetic nervous activity includes a breathing component

10. How to Do Relaxation Breathing
Breathing exercises require no special equipment
Distractions should be kept to a minimum
Breathing exercises can be particularly beneficial in the afternoon or just before going to sleep
Because some breathing techniques alter brainwave activity, avoid them while driving or operating heavy machinery

11. FYI: Breathing Break When you flick on your computer
Your breathing rate goes up 30%
Your blinking rate goes way down
You tend to tighten your arms and shoulders without knowing it
Source: “One Hundred Ways to Reclaim Your Life,” by S. Calechman, Men’s Health, July/August 2004, p. 190.

12. Breathing Exercises Simple diaphragmatic breathing Restful breathing
Breath counting
Reduced respirations technique
Alternate nostril breathing
Right nostril breathing (energy)
Left nostril breathing (calmness)
Full breathing

13. Breathing Exercises Visualization breathing Command breathing
Pelvic tilt with diaphragmatic breathing
Breathing while stretching

14. Conclusion
Conscious breathing is a component of nearly every relaxation technique

15. Lab 17.1: Restful Breathing
Prepare your environment for relaxation
Follow along with the instructions for the Restful Breathing Stress Relief Activity found in the CourseMate website audio files
Practice at least twice
Once in the afternoon and once immediately before bed

16. Lab 17.1: Restful Breathing
Reflect on your experiences
Include a brief review of what you liked and/or did not like about this technique