By Lisa M. Belisle, MD, MPH
Originally published Issue 3, Summer 2008, Healthy Living Connection, Healthy Living Club, Maine Medical Center

Dear Doc, 

I have been feeling stressed at work and home, and want to change it! Are there some easy things I can do to make me feel more relaxed and in control of my life?

—Carol, Westbrook, Maine

Dear Christine,

One thing I suggest for all of my patients is to practice mindful breathing. By focusing on breathing, we can appreciate the moment, rather than worrying about the past or the future. This helps us to feel less stressed. Try this:

• Find a quiet place to sit or lay.
• Place your hand on your belly, and close your eyes.
• Take a deep breath, bringing the air all the way to the bottom of your lungs. As you do this, your belly will push your hand upward (if you are lying down) or outward (if you are sitting up). Bring air gently in and out of you body like waves upon a beach.
• Count (in your head) to four as you inhale, then four as you exhale. Repeat this several times.
• Try counting to four as you inhale and eight as you exhale. Repeat this for several cycles.

Spend time breathing mindfully each day. Gradually increase the number of cycles. To use mindful breathing as a stress reducer, simply close your eyes, and breathe for several cycles when you need to. Good luck!

Best,

Lisa Belisle, MD, MPH

MaineHealth