Learn to relax with your breath: control stress

The rush, the exams, a quarrel with a friend ... in a crazy world, stress has a good breeding ground in many people. Stiff muscles, neck or head pain, fixations and obsessions, insomnia, poor ability to analyze or aggressiveness are some of the consequences of not controlling stress. A lifestyle not advisable at all. However, it is possible to fight stress if you learn to relax with your breath, a good way to release tension.

Feelings to your fate

All those people who live daily under the influence of strong feelings, who are dominated by them without getting control, without domesticating them are those who need to practice a relaxation method. Practicing relaxation is also beneficial for hypersensitive people whose feelings are left to themselves, for the best and for the worst, very often for the worst.


Because of stress, stress makes some people often get out of their boxes. They are irritable, angry, too reactive, too abrupt ... And only later do they realize, already too late, the extent of the damage they have caused. Others, fearful, restless and in permanent state of anxiety, are, on the contrary, inhibited, incapable of acting, not active enough, not firm enough ... And only later do they realize, already too late, of the amplitude of his regret for not having taken the first step before.

Overload status

The difficulty of controlling one's feelings is not a sporadic phenomenon that fluctuates according to the circumstances. In most cases, it is a chronic and progressive state that ends up becoming permanently entangled. So, we must eliminate it in the same way, progressively, thanks to some relaxation techniques that come to be assumed over time.


We are all aware of that state of affective overload in which we move. If we are stressed by work, by a conflict with the bride or at home, we feel that pressure every day that exacerbates our reactions. We can even regret the excesses we commit, but, in spite of everything, we can not control ourselves. The hypersensitive suffer, he too, daily for his anguish, his anxieties, his hesitations, his relational difficulties.

Breathing awareness

The relaxation program that we can practice at any time and anywhere is based on breathing.

To begin, we must choose a quiet place and a comfortable seat, adopting the position with the back resting on the back of the seat, feet flat on the floor, forearms resting loose on the upper part of the thighs, hands ajar and the head in a position of balance, neither forward nor backward. As soon as we reach the optimum point of comfort, we will close our eyes.


Now it will be concentrate on habitual breathing, to which we do not normally pay special attention. We will concentrate on the movements and noises that the breath produces, both when inhaling and when exhaling. We will be aware that, at inspire, the chest swells slightly and the shoulders rise, and exhale, the chest and the shoulders recover their initial position by themselves. Then, we will also observe that, on inspiration, the belly also tends to swell and then naturally recovers its initial position.

From this moment, we will concentrate exclusively on this breathing with the belly, which swells with each one of the inspirations and recovers its initial position with each new expiration. Placing an open hand on it, you can control the amplitude of the breath and regulate its relaxing effect. We will check to what extent this breathing provides well-being, calmness, serenity, tranquility, relaxation and rest.

4 tips to relax with breathing

1. To favor the beneficial effect of relaxation, we can look for a picture of a landscape, as close as possible to our ideal place. And then, we can place it at work, in the room, etc. for the moments in which we accumulate tension and need an anchor point of tranquility.

2. Travel (plane, train) are an excellent opportunity to make good use of time, for example, to practice this relaxation technique. It is not difficult to get 20 minutes, perhaps avoiding the tension of waiting, in those moments when impatience and irritation can take hold of us.

3. Before sleep, at night, it may be advisable to try to relax, especially if we have difficulty sleeping or tendency to insomnia. Routines, quiet activities also favor it.

4. Whatever the difficulty of the day was, At home they expect us, anyway, to listen, calm and availability.And you have to leave the worries hanging on the rack of the entrance.

Maybe we are not too aware of our blockages; Maybe we think that stress is something that does not go with us and yet others see how overwork or a setback hits us hard. Therefore, you can ask a trusted friend or friend, the parents themselves, to guide us about our behavior and self-control.

Video: Breathing Meditation | UCLA Mindful Awareness Research Center


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