Deep Breathing Calms our mind and we may come out of stress , tension immediately

1. Breathe Deep
Relieve
Stress

3. Stress
It’s a $30bn industry
(approx INR 18000 crores)

5. 5

6. Stress
STRESS is a response to any event which is
perceived to alter or threaten our well–being.
“Its a state of affair involving demand on physical or mental
energy”.

7. IF YOU ARE DEPRESSED
You are living
In the Past
IF YOU ARE ANXIOUS
You are living
In the Future
IF YOU ARE AT PEACE
You are living
In the Present
- - Lao Tza
ANXIETY and DEPRESSION

8. Major Contributors towards stress ..
YOU
Beware the Bullets!
Negative Work
Environment
Past Experiences
Ouch!

9. Stress Can also be Generated
From Within by:
 Hopes
 Fear
 Expectations
 Belief

10. HOW ?
=> Problem
=> Fear
=> Worry
=> Stress
=>Tension
*Not Harmful always..
EUStress
DisStress
Some Unmanageable Situation

11. Physiological Response to Stress
Fight-or-Flight Mechanism

12. The heart does not purify blood. It is a pump that
ensures sustained blood flow throughout the body
during the entire life span of an individual. (One heart
beat Compression n Expansion is around .8 Sec)
When blood traverses the lung, it gets oxygenated
from the air we breathe and that is distributed to the
body. When the blood travels to the liver and kidneys
the toxins are removed from the blood.

14. Belly Breathing
Belly breathing, or breathing deep into the lower lungs so the belly expands, allows the intake of more oxygen. This
“full oxygen exchange” slows blood pressure and the heart rate, producing a calming effect for the whole body. To
make sure you’re breathing deeply, visualize your whole torso taking in air like an inflating balloon, through your nose,
down into your chest, all the way down to your belly.
Breath Counting
Breath counting is an ancient concentration technique that improves focus and mental clarity through controlled
breathing. Regulating the pace of breathing helps dispels distracting or painful thoughts and replaces them with a
sense of calm and tranquility.
Mindful Breathing
Mindful breathing is a simple, yet powerful, meditation practice that draws focus to the rhythm and flow of the breath.
By anchoring concentration to each inhale and exhale, a practitioner of mindful breathing can redirect their attention
away from negative thoughts or feelings back towards the soothing pattern of breathing.
Breathing Visualization
Breathing visualization, often referred to as visualization meditation, is a basic wellness practice that involves using
mental imagery, pictures, or affirmations, to calm your body and mind and help regulate your breathing.

15. 4-7-8 breathing
The creator of the 4-7-8 breathing based the technique on an ancient form of deep breathing
associated with yoga known as pranayama. The technique is simple: breathe in for 4 seconds, hold
the breath for 7 seconds, and exhale for 8 seconds.
Proponents of the technique claim that it can help reduce anxiety and stress as well as improve
sleep. Limited evidence supports its use or effectiveness. Instead, most claims come from
anecdotal sources or word of mouth.
Though it may not work well for everyone, you can easily learn and practice 4-7-8 breathing.
Over time, you may notice it has a positive effect.

16. Feeling anxious or stressed? Stop for a moment, and take a slow
deep breath.( Inhale n Exhale very slowly and rythmically)
Do you notice a change in how you feel? When you breathe
deeply, you’re sending a message to your brain to relax, a
message that is then forwarded to the rest of the body. When this
signal from the brain is received, the negative symptoms of
stress—increased heart rate, rapid breaths, high blood pressure—
start to fade and are instead replaced with a sense of calm.
It’s hard to imagine that an action as simple as breathing can have
such a dramatic effect on your mood, but techniques for deep
breathing (also known as diaphragmatic breathing) have been
used in different cultures for centuries as a way to reduce tension
of both the body and mind.

17. Breathe Properly:
•Breath is not just the breath for
life, but also the source of mental
and physical energy, and
endurance .
• It’s common for humans to use less than half their breathing capacity. These short, shallow breaths
that originate in the chest, reduce the ability to take in oxygen and expel carbon dioxide and can
actually enhance the feelings of anxiety.

18. Right way of breathing:
• Each time we breathe in, we take about a
pint of air. On average, we take about twenty-
four thousand breaths a day. The majority of
adults develop faulty pattern of breathing, that
is, we tend to suppress diaphragm breathing
which results in under-utilization of the bottom
section of the lungs. What makes the problem
even more acute is that the bottom section,
compared to the upper and the middle section of
the lungs, is most efficient for intake of oxygen
and the release of carbon dioxide.

23. Sympathetic & Parasympathetic Nerves
• Sympathetic system - is designed to help
us leap into action in emergency or
excitement.
• Parasympathetic system - keeps things
slow and steady; it takes care of regular
housekeeping functions of daily life, like
the peristaltic movements of the
intestines for digestion.