Wednesday, March 25, 2015

Method #1 for dealing with PTSD

So this first technique is so simple it can be done anywhere, anytime, and will reduce stress. Not to mention if made a part of your PTSD calm down routine, it can help speed up the process. 


Practicing deep breathing meditation

Try to focus on deep breathing, which means to breathe deeply from the abdomen, getting as much air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel. 

So first thing to do is to sit with your back straight. This can be done in a chair, or on the ground. Put one hand on your chest and the other on your stomach.

Next breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little. try not to force this, your first instinct may be to press down on your chest to make that happen, don't. Tense muscles use oxygen, and create stress.

Exhale through your mouth, pushing out as much air as you can while tightening your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little. You should focus on breathing with your abdominal muscles, not your diaphragm. 

Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale. In 1, out 2, in 3, out 4 etc. You want to create a rhythm in your mind, and your body so you can relax. 

If you find it too hard breathing from your abdomen while sitting up, try lying on the floor. Put a small object on your stomach, like a book, and try to breathe so that the book rises and falls with your breath.

As a side note, I will continue to post new techniques as I try them out. This one I have been doing for years, modified a bit though.


2 comments :

  1. During a stressful time at work yesterday, I grinned at our Tai Chi Instructor and said, "I know. Deep breaths. In with the good, out with the bad."

    I've used this technique as well, not just for stressful days, but to keep my mild asthma at bay. It can also strengthen your lungs if you inhale 1 count, exhale two counts. Inhale two counts, exhale 4 counts etc.

    It's amazing how just focusing on breathing can bring the world back to center. Good share.

    ReplyDelete
  2. I tell people all the time to just focus on their breathing and relax, it really does work. It's hard for people to believe that something as easy as breathing can fix anything.

    BTW! Loves me some tai chi and chi tea LOL

    ReplyDelete

Post a Comment