6 Breathing Therapy Exercises for Depression, Anxiety, and Stress Relief

How Therapeutic
Breathing Might Help with Depression and Stress?

When you are feeling tense and your mood is low, your
breathing probably will be very shallow and constricted. Shallow breathing can
invoke an emotional imbalance. Shallow breathing causes an inadequate supply of
oxygen in the blood. Deep breathing will allow you to substantially increase
the oxygen supply to your body and brain.

By deepening your breath and keeping the rhythm consistent,
you increase the amount of oxygen that is reaching your lungs, blood, organs,
and cells. This oxygen, of course, is vital for your physiological systems to
operate properly. Deep breathing also relaxes your body and mind so that you
can examine your negative thoughts and replace them with more positive ones.

Some of the most popular, healthy breathing practices stem
from tai chi, qi gong and yoga. But care should be taken when performing deep
breathing exercises, as doing deep-breathing exercises in an incorrect manner
can have adverse effects on the body.



Generally, most of us breathe in an improper way and we get used to shallow
breathing. This is harmful for the health as carbon dioxide may be ejected too
quickly and the nervous system be over-stimulated. Kind of like have your car
engine run at 5,000-10,000 revolutions per minute while standing a stop sign.
When the slower, deeper, more relaxed breathing works in a smooth and flowing
manner, it superbly affects the respiratory system as well as the nervous
system and triggers the reflexive breathing’s relaxation response (also known
as the parasympathetic response) bringing more calm and potential tranquility
to life.



Under extreme or long-term conditions of anxiety and nervousness, the
sympathetic nervous system can be harmed. Most of us don’t know that persistent
stress results in a depletion of nutrients and brings in mental instability.
Here, the parasympathetic nervous system comes to the rescue and helps
neutralize this harmful mechanism. Through the practice of these deep breathing
exercises, the nervous system can be brought into balance in a timelier manner.




Most of us fail to follow our commitment toward exercising and following other
healthy routines. But one thing that can easily be put into practice is
breathing deeply and repeatedly. Make it a point to incorporate deep but
grounded breaths in your regular routines.
It has even been proven scientifically that doing proper deep breathing
exercises is capable of managing depression, blood pressure stress, nervousness,
and trauma recovery. It has been noted often that when these properly balanced
deep-breathing techniques were incorporated with traditional medical
treatments, these treatments worked more effectively.



When a person does not have a healthy breathing pattern, they either do not
take in enough oxygen or do not expel enough carbon dioxide; or they shallow
breathe and try to compensate by high-chest breathing that invites
vasoconstriction and keeps the CO2 levels too low. These in turn lead to mental
fog, exhaustion, and diminished tissue function.

Register your
Breathe

Before you can
address your breathing habits, you need to become aware of them. Stop and take
a moment to listen and observe your breathing. Are you taking long, slow
breaths? Or, are you breathing in a short and almost rushed manner? Do you
breathe mostly in the upper part of your chest, or does your belly move in a
deep rhythmical motion with each breath?

When our
breathing is short and shallow in nature, and mostly located in the upper part
of our chest, it's the type of breathe associated with the fight or flight
response. When we breathe in this way, we are inadvertently signaling to our
body that it is being threatened. And, the natural response of the body to such
stimuli is to increase stress and anxiety levels.

Breathing Exercises

There are multiple researches and approaches on how to let
your breathing to improve your mood, release your stress and anxiety, and allow
functioning better in daily life. We will provide several examples of the exercises,
which are easy to follow and do not require special knowledge, techniques, or
physical training. Read each description carefully, and note all the
requirements to the fine details. Try to follow the guidelines as close as
possible for best results. Be patient, and do not expect magic results immediately,
as your body might need time to accept the instructions. Be patient and persistent,
and you will definitely see positive results in your well-being.

Exercise 1: To become aware of your breathing pattern

The following exercise will enable you to become more aware
of your own breathing pattern:

1. Lie on the floor in a corpse pose in a quiet place. Lie
down on your back with your legs straight and slightly apart, your arms at your
sides and not touching your body, palms up, and eyes closed.

2. Focus your attention on your breathing.

3. Place your hand on your body where it rises and falls. If
this spot is on your chest, your breathing is too shallow and you're not fully
using your lungs.

4. Place your hands on your abdomen and feel how it rises
and falls. Does your chest move with your abdomen? If not, focus on allowing
them to rise and fall together.

5. Concentrate on breathing deeply through your nose,
filling your entire lungs so that your chest and abdomen rise and fall with
each breath.

6. As you breathe, check your body for tension. If you
discover any part of your body under tension, concentrate on those tight or
rigid muscles and let the tension flow away.

By practicing this exercise, you will become more aware of
your breathing patterns and habits.

Exercise 2: To deepen your breathing

1. Lie down on the floor with your knees bent and feet
apart. Your back should be flat on the floor.

2. Mentally examine each part of your body. Is there any
tension in any part of your body? If yes, let it flow away.

3. Rest one hand on your stomach and the other hand on your
chest.

4. Inhale slowly and deeply through your nose, taking the
breath into your stomach so that your hand feels it rise. Your chest should
move slightly along with your abdomen.

5. Practice step 4 until it feels comfortable to be
breathing air into your abdomen. Once you achieve this comfort, inhale deeply
and then blow the air out gently through your mouth.

6. Deep-breathe for five to ten minutes once or twice each
day. 

After you have become comfortable with this technique, you
can practice the exercise for up to twenty minutes at a time, whenever you feel
the need to relax and focus your energy.

Exercise 3: To combat depression

A simple, effective technique for combating mild depression
is to increase the depth of your breathing. Close your eyes and focus your full
attention on breathing deeply. This relaxes your body and will open your mind
to experience positive thoughts and creative images. If you increase the depth
of your breath so that you are taking no more than four breaths a minute,
within five minutes this exercise will change the way you feel. Try it.

Exercise 4: To let go of your depression and feel
energized

This exercise lets you to get rid of your depression and
feel energized.

1. Sit on a chair with your back straight and feet flat on
the floor.

2. Reach straight up with both hands.

3. Inhale deeply. Hold your breath and while holding your
breath, squeeze your fists so that the muscles in your arms tighten.

4. Exhale slowly. Keeping your arms tense, lower your fists
to your chest, as if you're pulling down on rubber bands.

5. Repeat steps 2 and 3 a few times.

6. On the final repetition, cross your arms over your chest.
Rest your fingers on the upper outside spots of your chest, with your wrists
crossed in the middle.

7. Drop your chin to your chest.

8. Inhale four short breaths without exhaling.

9. Hold your breath.

10. Exhale slowly through your mouth.

Repeat steps 8-10 for a few minutes, concentrating on the
rhythm of your breath.

Exercise 5: To
relieve anxiety

This is a skill that must be practiced.  Try this daily for 10-20 minutes as well as
during periods of anxiety.

1.   Place one hand on
your upper abdomen, right below your right cage.

2.   Inhale slowly and
deeply through your nose into the “bottom” of your lungs.

3.   Pause for a
moment, and then exhale slowly.

4.   Take 10 slow
abdominal breaths, keeping your breaths smooth and regular. It may help to slow
your breathing by counting to four (1 – 2 – 3 – 4) as you exhale. Pause briefly
at the end of each inhalation and exhalation. 
If you begin to feel lightheaded, take a 20 second break before resuming
your breathing exercise.

5.   Five minutes of
abdominal breathing done correctly will have a profound effect on reducing
anxiety and early symptoms of panic.

Exercise 6: To relax
and relieve your stress

The following exercise requires a partner and is effective
in relaxing and energizing you.

1.      Lie
on your back. Have your partner put one hand on your abdomen and one hand on
your chest.

2.      Inhale
and exhale as in deep, relaxed breathing, but each inhale is taken in two
stages abdomen, then chest. Imagine that you are breathing into your partner's
hand as you fill your belly with air. When your abdomen feels full, continue
breathing into your chest. Watch your partner's hands as it rises.

3.      Exhale
fully through the chest and belly simultaneously.

4.      Repeat.
It is important to keep a rhythmic rolling effect between abdomen and chest.
Breathe at your natural pace, however.

Sources and Additional
Information:

http://www.holisticonline.com/remedies/depression/dep_breathing.htm

http://www.yogatherapyweb.com/yoga-for-depression-and-anxiety/natural-ways-combat-depression/yoga-breathing-for-depression-and-str

http://www.psychiatry.msu.edu/CBT%20Worksheets.pdf

http://www.breathing-exercises.com/Deep_breathing.html

http://www.coedu.usf.edu/zalaquett/help_screens/breath.htm

Endogenous depression - basics, symptoms, treatment and curing

What is Endogenous Depression?

In most cases, a person who appears to suffer from a type of depression will often have a reason for it. In other words, the depression has been brought on or encouraged by an event, or something has happened to that individual, either in their youth or adulthood, that they have not been able to deal with. There are, however, cases where the individual does not seem to have a reason for their depression. They show all the symptoms of depression, but there just not seems to be any apparent cause for it. This is when the patient would probably be diagnosed with endogenous depression.

Endogenous means 'coming from within' and such depression were thought to be due to biochemical changes within the body, although there is still very little understanding of what triggered them.

Note that the way in which depressive illness is classified has been changed recently. In practice this is really only of interest to statistician and researchers, but you may know of someone, a friend or relative perhaps, who was given a particular diagnosis under the old system and wonder how that relates to a diagnosis that someone receives now. Until very recently, depression was classified as either reactive or endogenous. Reactive depression was believed to have been caused by a particular event in a person's life. In other words, the sufferer became depressed as a reaction to things that had happened, such as redundancy, bereavement, serious illness, etc.

Endogenous depression is a term, which is also used to describe those patients who do not respond to medication.

Symptoms

A person who suffers from endogenous depression will often exhibit similar symptoms as someone suffering from any other type of depression. The person could appear anxious, have a change in sleeping patterns, a change in eating habits, show fatigue, have low self-esteem and even sudden mood changes.

The symptoms of endogenous depression range from mild to more severe and not all patients exhibit the same symptoms. If the patient is suffering from an underlying health concern or any accompanying mental health illness, the symptoms may become more severe in nature. Like most other forms of depression the symptoms of endogenous depression are classified into 4 distinct categories.

Impact on your Thoughts:

• Lack of concentration


• Forgetfulness


• Inability to make spontaneous decisions


• Pessimistic attitude


• Guilt


• Self pity


• Thoughts of self destruction

Impact on your Behavior:

• Apathy


• Cry often


• Prefer to stay away from social situations


• Little to no sex drive


• Lack of personal grooming (in severe cases)


• Disinterest in work and routine activities

Impact on your Feelings:

• Feel tired all day


• Lack of motivation


• Occasional temper outbursts


• Irritability


• Worthlessness

Impact on your Physical Well Being:

• Prolonged fatigue


• Difficulty falling asleep


• Disturbed sleep patterns


• Experience bodily aches

If you do experience any or all of these symptoms, consider getting medical help at the earliest in order to initiate treatment and speed up recovery. Since there are different treatment options available, discuss all of them with your doctor to find out which one is best suited to your unique needs.

Causes

Since endogenous depression is a genetic mood disorder, patients predisposed to this form of depression generally develop the condition when the chemical imbalances in the brain become more severe. Stress along with other traumatic circumstances can also influence the onset of this condition but in most cases the patient will not be able to associate any particular event with the advent of the disorder. Endogenous depression can affect people of all age groups and most patients realize that they’re suffering from the disorder only after the symptoms are manifested.

Treatment

How is endogenous depression treated? Endogenous depression can be also called as biochemical depression. It tends to run in families, as in genetic factors, and is generated by brain chemistry and imbalances of serotonin (it’s one of the "feel good" hormones that helps us to sleep) or other neurotransmitters. Most of anti-depressant medications prescribed currently are chemicals that maintain or improve serotonin levels. Even the natural approach that utilizes diet, herbs, and amino acids is geared toward raising serotonin levels.

Often though, with endogenous depression, the sufferer has difficulty controlling depressive thoughts and as such, in this situation a very specific form of counseling, CBT or Cognitive Behavioral Therapy, is also indicated.

There are also certain food items and natural supplements which would be useful in alleviating endogenous depression, such as omega-3 fatty acids found in fish, vitamin B compounds, and folic acid found in broccoli, asparagus, and spinach. Research reports have indicated that increasing the intake of all three compounds is extremely effective in reducing the condition and / or preventing depression from setting in. Regular intake of salmon and other fish that are a rich source of omega-3 fatty acids has been found to relieve the symptoms of depression.

Self-Help

Self help for endogenous depression may seem like an unrealistic objective when you have absolutely no interest in anyone or anything outside the black hole you find yourself in. That is why you need to have someone who will call you every day. It can be a close friend or family member. That is the first self help for endogenous depression tip. A tiny first step in keeping a supportive relationship alive and well…

The second self help for endogenous depression tip is to make a list of all the things that you liked or even still like doing and which give you pleasure. This can range from food, music, a movie, a hot bath, a long walk or even playing with a dog or cat. If you can aim to do one or two of these things every day, that is a great start.

The third self help for endogenous depression tip is not to underestimate the power of exercise. Scientists now are absolutely certain that any form of exercise has such a beneficial effect on our mood (and also on our body) that it can sometimes even replace anti-depressants. If you are stressed out or just totally down, exercise can really lift your mood and get those endorphins going which in turn raise your serotonin levels. It is no accident that endorphins are called 'happy chemicals’. Brisk walking for thirty minutes a few times a week can do the trick if you have no will power to face the gym and all that goes with it.

Summary

Like any other type of depression, endogenous depression is treatable. While treatments may not seem to work at first, they will over time. It is important for anyone who wishes to work through their depression to be open and honest with their therapist so that the therapist can have a clear understanding about what the patient needs. With the proper information, the therapist can be sure to choose the right medication and/or other treatments that would best work in the patient’s favor. Depression is not something to ignore or shy away from getting help for. If anyone thinks they might be suffering from depression, they need to consult a therapist so they can get the help they need.

Untreated, this mental condition can cause severe problems for the affected person and his or her loved ones. Several cases of untreated endogenous depression result in suicide, mainly because afflicted persons feel depressed for no particular reason and ultimately feel totally helpless and hopeless; they then finally contemplate ending their lives.

It is extremely important for family members to ensure that persons suffering from depression endogenous get proper professional help. Family and friends should also ensure that persons suffering from depression are encouraged to engage in activities which keep them occupied and interacting with people. If possible, affected persons should also try and enroll into an exercise routine, as well as yoga and meditation. These will help calm and relax them on a long-term basis.

Sources and Additional Information:

http://trusted.md/blog/completecounseling/2008/09/05/what_is_endogenous_depression

http://www.depression-guide.com/endogenous-depression.htm

http://www.wrongdiagnosis.com/e/endogenous_depression/intro.htm

http://www.brighthub.com/mental-health/depression-mood/articles/82754.aspx

http://www.all-on-depression-help.com/endogenous-depression.html

http://www.selfgrowth.com/articles/what_is_endogenous_depression_and_how_do_you_treat_it

Lifestyle changes to help you deal with depression

If you are affected by depression, you are not “just” sad or upset; you have a condition that involves intense feelings of persistent sadness, helplessness and hopelessness, together with physical problems such as sleeplessness, loss of energy, and physical aches and pains.

Depression is an illness and you need support to help fight it. Treatments can involve a variety of different approaches including antidepressants and psychological therapies. But there are also many self-help techniques you can use to complement professional treatment.

Options include attending a self-help group, making changes to your diet, improving your sleep habits and learning relaxation techniques. Research on acupuncture, herbal medicines (including St. John’s Wort), and aromatherapy suggests that these treatments can help to reduce anxiety and to alleviate mild depression.

Don’t expect too much of yourself, as depression makes it difficult to do what you need to feel better, but you do have some control. Make small changes, persist with them, and you will begin to notice a benefit.

Depression Lifestyle Tips

Of course, it’s not that easy. Even small changes may seem impossible, so it’s crucial not to pressure yourself to take action. Imagine yourself completing a few small goals to start with. Consider the resources available to you: friends, loved ones, doctors, information, support from an employer, health facilities, outdoors areas to relax in. Gathering information can help reduce the misconceptions, guilt and fear which are often associated with depression. Look out for books and websites on depression.

Ideas for action include taking a short walk, calling a trusted friend, sending a few emails. If you feel up to it, think about communicating with other people in a similar situation. Sharing experiences within supportive relationships can help alleviate your depression and provide new coping strategies. It can be hard to maintain perspective on your own so, although it can be a challenge, it is worth breaking out of the isolation and reaching out for help.

Once they know how you are feeling, trusted friends and family members will want to help you through this tough time. If you’ve had some bad news or a major upset, tell someone how you feel. You may need to talk (and maybe cry) about it more than once, but a good friend will understand.

Make plans to have lunch or coffee with a friend and explain the situation. You could ask them to check in with you regularly, and set regular events for the two of you such as going to the movies, a concert, a museum, to dinner, or to a small gathering.

Depression can increase your tension, stress and anxiety, so relaxation is an important element of recovery. There are many ways to relax - yoga, reading, listening to a relaxation tape, or getting away for a short holiday. On the other hand, some people unwind best through a more physical activity. Perhaps there is a form of gentle exercise that appeals to you and will make you feel more positive. Taking a walk in the sunshine provides exercise, fresh air, vitamin D, and removes you from your comfort zone if you tend to stay at home.

Dietary changes are a sensible idea to support your recovery from depression. Often people find that their appetite decreases or increases significantly, so try to make sure that you eat regular, appropriate amounts of food, ideally including fresh fruit and vegetables. Certain nutrients, like Omega 3 (found in oily fish, flax/linseed and olive oil) are thought to be especially beneficial. If you’re really struggling to eat well, invest in vitamin or fish oil supplements.

Aim to maintain any hobbies or interests you normally have, if only just a few minutes each day. Routine is essential. These activities will help you to feel better, despite being more difficult and perhaps not giving you the pleasure they usually would. If your interests involve being sociable, try to fight the urge to retreat into your shell. Being around other people will give you a lift.

Make time for things you enjoy, while limiting your working pressures and commitments as far as possible. This may open up an opportunity to begin expressing yourself creatively through a new medium: music, art, or writing. Inspiration could come from spending some time in nature or revisiting favorite books or films to get back in touch with your happier self. Look back over journals or photos to get a fresh viewpoint on your current feelings—you may gain strength from recalling your achievements and obstacles you have previously overcome.

Relaxation techniques are worth investigating. Try deep breathing, progressive muscle relaxation, or meditation. Identify what is adding to your stress load (work? unsupportive relationships? substance abuse? health problems?). See if any of these can be reduced or eliminated.

Depression Lifestyle Tips

Most of all, go easy on yourself and don’t set impossibly high standards. Recognize this tendency if you have it, and step back. Challenge your negative thinking by treating yourself as you would a good friend. Sometimes the thought patterns in depression can make you feel helpless, but it is a disease that can be treated. Take gradual steps day by day and be proud of yourself for doing so.

Source: http://psychcentral.com/lib/2009/lifestyle-tips-for-dealing-with-depression/