After a particularly stressful day, I need to remind myself to, “just breathe!” Mindful breathing, often referred to as diaphragmatic breathing, belly breathing or yoga breathing is something that I teach my hypnosis clients on a regular basis. People who meditate or do yoga routinely practice belly breathing to help induce a calm relaxed state. At Pathways to Healing Hypnosis in Indianapolis, I actively encourage my hypnosis clients to establish “mindful breathing” in their daily routine. Mindful breathing is an important skill to help you deal with stress, anxiety and negative emotion. Practicing regular deep diaphragmatic or belly breathing has many health benefits, and helps us achieve and maintain optimal health.

A natural easy way to reduce stress

No matter which induction I choose for my hypnosis clients, it always incorporates an element of mindful breathing to facilitate relaxation. Mindful breathing turns off the sympathetic nervous system (fight-or-flight or stress response) and activates the parasympathetic nervous system (the relaxation response). When the diaphragm is extended (as with belly breathing), it applies pressure to the vagus nerve. This pressure stimulates the release of natural hormones including endorphins (the feel-good hormones), serotonin (mood elevator hormone) and melatonin (sleep-aide hormone). No wonder mindful breathing can help us relax and achieve a natural, peaceful and calm state! This is the reason I incorporate mindful breathing in my hypnosis inductions.

Simple steps for mindful breathing

Mindful breathing is easy and can/should be part of our daily routine. First, find a quiet place where you can sit or lie down to facilitate relaxation. Place a hand on your abdomen and breathe in slowly through your nose, allowing your lower belly to rise as you fill your lungs with air. Allow you abdomen to expand fully (pushing your hand out with your breath). Hold your breath for approximately 6 seconds. Then, release your breath slowly through either your mouth or nose. I also suggest adding relaxing imagery, a focus word (such as “relax”) or visualize your goals during this process. Repeat this cycle (inhale, hold and exhale) over the course of 5-10 minutes, twice per day (the best times of day are when you first wake up and before you go to bed).

At Pathways to Healing Hypnosis in Indianapolis, we suggest doing this routinely, every day. Mindful breathing can help:

  • Reduce stress/anxiety
  • Reduce depression
  • Manage pain
  • Improve cardiac health
  • Achieve a restful sleep state
  • Improve immune function
  • Make you feel healthier and happier.

 

Contact Pathways to Healing Hypnosis in Indianapolis to learn more!