CLINICAL hypnotherapist Alison Bird says breathing correctly can help tackle a range of personal and health-related issues.

The Colchester-based businesswoman, who also teaches antenatal classes in hypnobirthing from her office George Williams Way, says as well as directly tackling issues, breathing correctly leaves a person feeling generallymore positive, confident and in control.

Alison explains: “Abdominal or diaphragmatic breathing is something I use across many of my sessions with clients for a wide range of issues, from those suffering anxiety and weight problems to people who want to give up smoking and struggle sleeping.

“If you breathe deeply you are getting more oxygen around your body, it boosts your metabolism and it leaves you relaxed but with an energy boost, which sounds like a contradiction, but it’s true.

“A long, slow exhale stimulates the vagus nerve which helps to slow down heart rate and blood pressure.

“If you breathe from your chest it’s shallow breathing and something you do when you are stressed.

“If you are not breathing correctly it could leave you feeling lethargic and you are not burning calories. I call this Oxycise, because it tones your abdominal muscles, burns calories and increases your metabolism.”

Alison explains abdominal breathing takes some practising but eventually becomes a habit to those who keep trying. However, it is not for everyone.

Alison says: “It would also be useful to add that anyone suffering from heart, circulatory or blood-clotting conditions shouldn’t practise excessive deep breathing combined with exercise due to the potential increase in heart rate and circulation, and it can cause light-headedness. As always, check with doctor first.”

www.alisonbird.co.uk

TRY THESE EXERCISES...

1. Sit, or lie, comfortably (you can close your eyes if you want to).

Just become aware of your breathing for a few moments and steady it.

Say the word “calm” to yourself – this word will become your prompt to breathe calmly – and take a normal breath in.

Then completely empty your lungs by breathing out fully – and then a little bit more.

With practice you will find you can do this by drawing in your abdomen and imagining you’re deflating a balloon. Pause for two to four seconds.

 

2. Allow the air to naturally flow in again, into your stomach as if you are inflating a balloon.

Pause, and then breathe out very slowly (imagine that you’re breathing down through your body and out through your feet).

The important thing here is that when you breathe out, the out breath is longer that the in breath. This causes stimulation of the part of your nervous system responsible for relaxation.

If you breathe in this way then your body will have no choice but to relax. (Make sure your breathing is comfortable to you – if you need to naturally pause for a moment before breathing in and/or out, then do so.) It may take a few minutes but the body will respond regardless of what your mind is thinking.

 

3. Breathe normally for a couple of breaths until you’re ready to repeat the technique. Slowly and calmly repeat this cycle a few times until you feel deeply relaxed and calm.

Accompany this with some daydreaming (imagine your favourite place, person or a happy memory and notice how good that feels).

This breathing technique is a particularly useful “replacement” for many habits (e.g. smoking, overeating, nailbiting, etc.), as the habit is linked in with stress.

The more you use this technique and the more confident you feel with it, the easier it becomes to let go of the unwanted habit.