Relieve Stress: Breathe Like a Sleeping Baby

NPR's Morning Edition reported this morning on the stress reducing benefits of controlled breathing. The Title of the accompanying article is Baby Steps to Better Breathing. "When sleeping babies breathe, they breath easily and softly, and their bellies move as their diaphragms move." Says, instructor of breath and movement, Edward Bilanchone. This is stress free breathing, and as adults we can teach ourselves to breathe like this again, using the technique to relieve stress.

The breathing technique recommended for stress reduction is a controlled breathing exercise called diaphragmatic breathing. In diaphragmatic breathing we allow the diaphragm, which is a large dome shaped muscle that basically bisects our trunk, to drop down and create a vacuum for air to rush in. Then on the exhale, the diaphragm moves up as the air goes out.

Diaphragmatic breathing teaches us to expand the lungs fully, getting the most out of each breath, without strain or compromising our posture. As Alice Domar, a therapist and stress and women's health researcher, points out in the NPR article, ""The lowest third of our lungs have the most efficient oxygen exchange," says Domar. "So when you take a diaphragmatic breath your heart doesn't have to work so hard."

Baby Steps to Better Breathing, goes on to make another point that I think is of special interest for us Pilates folks. You know how we are always emphasizing a long spine? Well, breathing expert, Edward Bilanchone, explains the relationship between a long spine and breathing: "When your spine is lengthened the muscles that act on the diaphragm are at their optimal resting length and they have more potential for speed, strength and power." I Love that.

Learn Diaphragmatic Breathing

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