OnFitness Magazine - November/December 2021 - 23

23 WWW.ONFITNESSMAG.COM | VOL 22 NO 3 | 2021
Any kind of stress will do.
It can be physical, environmental,
chemical, or imaginary. The origin of stress
is irrelevant; the human brain is simply
hard-wired to protect your body from
whatever threatens it.
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The fight-or-flight response worked well
when humans were dealing with creatures
that wanted to eat them for dinner.
Now, though, our stressors are
different.
We battle traffic jams, stand in line at
the post office, and watch rapidly
flickering images on television, all of
which produce the same physiological
responses as having to run for our lives.
In those times, the sympathetic
nervous system kicks in and cortisol is
released. Since these stimuli don't stop or
go away, your body is left with chronically
high levels of cortisol for long periods. If
you're dealing with stress daily, it is quite
probable that your sympathetic nervous
system is in a constant state of stimulation.
The best way to deal with stress is to
change your behavior patterns and alter
the situations you've put yourself in.
We all know that the hardest thing to
do is relax when we're stressed. However,
if we can start with something as basic as
breathing, we can create opportunities to
pull things together and deal with stress
effectively.
Proper breathing is one of the most
important and often overlooked, tools
available to deal with stress. Most people
simply never learn to breathe properly. As
a result, they breathe in very shallow
gasps, only using the top part of their
lungs.
This practice brings in only enough
oxygen to keep their body functioning at a
minimum level.
When we breathe in, we take in
oxygen that is then converted to energy.
This energy is distributed throughout our
bodies via the circulatory system. Shallow
breathing doesn't provide enough oxygen
and energy for your body to counter the
demands of a high-pressure lifestyle.
Effective breathing begins in your
abdomen, expanding your belly as you
breathe in, and contracting it as you
breathe out. It allows you to take a deeper
breath, bringing in more oxygen and
energy.
Learning this simple method will have
an immediate impact. Once you grasp the
concept, practice can take place at any
time - in bed or a traffic jam. It takes
very little effort, yet the benefits are
enormous.
-
The rhythmic expansion and contraction
of muscles used in breathing can help with
the circulation of blood throughout your
body, which improves muscle elasticity. A
deep, rhythmic expansion and contraction
of the diaphragm and muscles around the
lungs not only enhances strength but also
massages your body's internal organs.
Begin by understanding the difference
between shallow breathing and deep
abdominal breathing.
Lie down on your back and place your
hands on your abdomen. Practice breathing
by expanding your abdominal muscles
outward as you inhale. Hold that breath for
a moment, then contract your abdominal
muscle as you exhale. At first, it may be
difficult, but you'll get the hang of it.
During your daily routines, insert a few
moments of breathing exercises at regular
intervals. Regular practice of conscious
breathing will help manage stress levels
and ease the sympathetic nervous system's
domination.
Learning to breathe better will bring
dramatic results in a relatively short time.
It will help stimulate self-awareness and a
greater understanding of how your body is
feeling and reacting to everyday life.
Practicing effective breathing
techniques will give you the tool for stress
relief and weight loss that brings
immediate results.
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OnFitness Magazine - November/December 2021

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