The Beauty of Breathing
By Megan Gressor | 3/13/2002

Stress is the epidemic of our age. Although we view it as a problem, it's actually essential to our survival; it's how we react to it that can cause trouble. When faced with a threat, our brains release the stress hormones adrenaline and cortisone, which activate the body to defend itself. Breathing quickens and muscles tense in what is known as the "fight or flight" response … our bodies are preparing to do battle, or run for our lives.
This is vital when confronted with a physical danger; but unlike our ancestors, we're less likely to run from our problems these days, more likely to sit there stewing … or reach for the cookie jar. Unchecked by physical activity, the outpouring of stress hormones can result in symptoms such as habitual over-breathing, dizziness and anxiety attacks.
Relaxation Response
Good news, though: The fight-or-flight response can be countered by what psychologists call the "relaxation response." Learning how to relax unlocks tight muscles and leaves you calm; breath control is the first step toward this blissful state.
In most cases, this means learning to breathe more slowly and evenly, because many of us hyperventilate (over breathe) when stressed or excited. Persistent rapid breathing interferes with the balance of oxygen and carbon dioxide in our bodies, causing feelings of breathlessness and panic. This only increases feelings of stress, creating a vicious circle.
The answer: Learn to breathe slowly. Try this six-part breathing routine. When relaxed, you should take about 10 breaths a minute.

1. Time yourself: Start off by holding your breath for 10 seconds.
2. Then breathe out, mentally repeating the word "relax" as you do so.
3. Now inhale for three seconds, and exhale for three seconds.
4. Repeat for one minute (or 10 complete breaths in and out).
5. Now hold your breath for 10 seconds, again repeating "relax" (you may also like to visualize some tranquil scene, such as a peaceful beach or quiet forest).
6. Keep repeating this cycle until stress symptoms disappear; practice regularly every day until slow breathing becomes automatic.

Breathe Through The Pain
Chronic pain sufferers are encouraged to learn to control their breathing, as are women in labor. That's because pain increases muscle tension, which in turn increases the sensation of pain.
Controlling your breathing won't get rid of the pain, but it will reduce your perception of it by lessening that tension. It will also promote restful sleep, which also helps relieve pain.