One of the best ways to optimize our health as chronically ill individuals is to take a few pause breaks during the day and turn inward and take a few deep breaths.
Not only will this practice help us to de-stress, but it can also help you feel less pain. This is because pain is influenced by tight muscles and overactive, sensitive brain activity. Therefore, if we can downregulate our stress levels, we can improve our pain and feeling of wellness.
Practicing deep breathing techniques need not be difficult. In fact, the simpler the practice, the more likely we will practice on a regular basis.
Here are some steps to a simple deep breathing practice.
Find a Comfortable Position:
Sit or lie down in a comfortable position. Use pillows or cushions to support your body if needed. Make sure you’re in a quiet and peaceful environment where you won’t be disturbed.
Begin with Relaxation:
Close your eyes and take a few moments to relax your body. Start by focusing on your breath, noticing the natural rhythm of your inhales and exhales. Let go of any tension in your muscles, starting from your head and working down to your toes.
Deep Breathing Technique:
Start by taking a slow, deep breath in through your nose, allowing your abdomen to expand fully. Count to four as you inhale, feeling the breath fill your lungs completely. Hold the breath for a moment at the top.
Exhale Slowly:
Exhale slowly and completely through your mouth, counting to six as you release the breath. Focus on fully emptying your lungs, allowing your abdomen to contract gently.
Repeat:
Continue this deep breathing pattern for several minutes, focusing on the rhythm of your breath. If you feel comfortable, gradually increase the length of your inhales and exhales. If at any point you feel dizzy or uncomfortable, return to your normal breathing pattern.
Mindfulness and Awareness:
As you practice deep breathing, bring your awareness to the sensations of your breath moving in and out of your body. Notice how your chest rises and falls with each inhale and exhale. If your mind starts to wander, gently bring your focus back to your breath.
Remember, the key is to listen to your body and adjust the practice to suit your individual needs. If you have any concerns or medical conditions, it’s always a good idea to consult with your healthcare provider before starting a new breathing practice.
Try it!
Irene Roth
Living With Chronic Illness 