Breathe Deeply to Reduce Stress

Taking deep breaths throughout the day can help reduce both stress and anxiety.  Several studies have shown that deep breathing can reduce cortisol levels. Cortisol is the stress hormone that leads to fatigue, weight gain, and also sleeplessness. If you struggle with weight loss or sleepless nights, start taking deep breaths throughout the day.

Breathing deeply can reduce blood pressure, heart rate, and it also calms the nervous system.  During times of stress, close your eyes and take ten deep breaths. You should feel much more at ease. If you still feel on edge, take ten more deep breaths.

We all struggle with stressful days, but taking a few deep breaths is a fast, easy way to take back control.

So take a deep breath and relax.

References:

PTSD Symptom Reduction With Mindfulness-Based Stretching and Deep Breathing Exercise: Randomized Controlled Clinical Trial of Efficacy.  Sang Hwan Kim, Suzanne M. Schneider, Margaret Bevans, Len Kravitz, Christine Mermier, Clifford Qualls, and Mark R. Burge. The Journal of Clinical Endocrinology & Metabolism 2013 98:7, 2984-2992.

The Effect of a Single Session of Short Duration Biofeedback-Induced Deep Breathing on Measures of Heart Rate Variability During Laboratory-Induced Cognitive Stress: A Pilot Study. Gabriell E. Prinsloo. Applied Psychophysiology and Biofeedback.  Springer. Jan 1, 2013

Heart rate autonomic responses during deep breathing and walking in hospitalized patients with chronic heart failureFlávia C. Rossi Caruso, Ross Arena, Renata Gonçalves Mendes, Michel Silva Reis, Valéria Papa, Audrey Borghi-Silva. Disability and Rehabilitation 2011 33:9, 751-757

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