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Lengthening the Exhale

Introduction

Chronic stress causes tightening of the chest muscles and inflammation of the arteries, increasing the risk of heart attack. Stress situations causing excessive electrical activity in the heart can trigger irregular heart beat (arrhythmia), rapid heart beat (tachycardia), stroke and elevated blood pressure.

Breaths become short and shallow, providing less oxygen for the brain.  This, in turn, causes mental confusion and the inability to think calmly and clearly.

About This Technique

Stressful situations that push your panic button also trigger your body's cortisol stress response, causing extra belly fat on your stomach and love handles on your waistline.

This technique is so simple and requires a minimum of conscious thought, it is very effective to use in high-stress situations.

Lenthening The Exhale Technique

• Slows the breathing rate by extending the duration of each exhale.

• Slowing the exhalation reduces physical tension in the chest, diaphragm and stomach.

• The longer, slower exhalation also activates the parasympathetic nervous system, the physical mechanism which allows the body to relax.

• When the parasympathetic nervous system is stimulated, the body responds immediately.

Performing This Technique

◊ As you breathe, make sure your exhale is longer in duration than your inhale.

◊ Open lips and release air in a long exhale. (If this is difficult, imagine blowing out candles as
    you exhale.)

◊ With each breath, continue making each exhale longer than the inhale.

◊ Breathe gently, focus on letting the air out of your body slowly.

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Source: Stress Makes You Fat, Wrinkled and Dead Lewis Publishing Richard Lewis ISBN 0-9664069-0-7

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