Complementary and Alternative Medicine (CAM)

Relaxation TechniquesDeep 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 TechniquesDeep 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

emails, 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).

ReferencesMicozzi, M.S. (2011). Fundamentals of Complementary and Alternative Medicine (4th ed.). St. Louis, Missouri:

Saunders Elsevier

Web MD. (2014). Stress Management Health Center. Retrieved from http://www.webmd.com/balance/stress-management/tc/belly-breathing-diaphragmatic-breathing-topic-overview

Weil, A. (2014). Spirit & Inspiration. Retrieved from http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html