Reduce stress with one perfect breath: you can calm yourself instantly with these simple suggestions - News and notes: latest research, interviews, product reviews, tips & trends - Brief Article

Natural Health, Sept, 2003

IN THE TIME IT TAKES TO INHALE AND exhale, you can diffuse your stress. By tuning in to your breath, you shift your attention from a stressful situation to your body, explains Katherine Bonus, hospital and clinics manager of the Mindfulness Program at the University of Wisconsin in Madison. You'll immediately feel better prepared to cope with the situation at hand.

The next time you start to feel overwhelmed, follow these tips from Bonus to zero in on your breath.

Focus On It. Sit with your spine straight and your head facing forward. Your eyes may be open or closed. Bring your attention to an area of your body that moves as you breathe, like your nostrils, chest, or abdomen.

Feel It. As you inhale and exhale (breathe through your nose or mouth, whichever feels more natural), notice how your breath feels as it passes through that area. Feel how it cools your nasal passages or palate. Notice how your chest or belly rises and falls.

Let It Be. Allow your breath to be as natural as possible. Don't get bogged down in trying to deepen it or make your inhalation and exhalation last a certain amount of time.