Even though the holidays are over, we still get stressed. It’s normal. Traffic, work demands, co-workers, schoolwork, children’s school activities and sports. You name it, there are many things in life that cause stress. Wouldn’t it be nice if there was a quick solution to the stressful situations you face every day?

Well, there is. Some people call it “deep belly breathing” or “extended inhalation”, and probably a few other names. I like to call it “2-In, 1-Out” breathing. Easy to remember and easy to do.

This technique helps to rid your lungs of stress hormones, like cortisol, that gather inside the folds of your lungs. Deep breathing alone does not fully expand your lungs. But with an added step, this is solved.

Before I tell you how to do 2-In, 1-Out, here are a couple of safety tips. One, do not do this while driving. You don’t know how it will affect you. And two, make sure you are seated. Sit up tall. As with any deep breathing exercise, your body needs to become accustomed to the technique. You may get carried away beyond your body’s normal breathing range and become lightheaded. Be careful.

Here is what you do:

1.            Inhale deeply.

Breathe in through your nose steadily, as deeply as you can. Expand your belly as you fill your lungs.

2.            Take in more air.

Letting no air out, inhale a second time. This time, you’ll feel your chest rise a little. Don’t worry, you have enough lung space. This second breath opens and fills out the folds in your lungs which were not yet filled with air.

3.            Exhale slowly.

Breathe out gradually and fully. Pull in your abdomen to help push more air out toward the end. Really push out as much air as possible.

That’s it. Start with one cycle. Then, as you get more accustomed to the technique, try for two cycles. Because this technique really fills your lungs and nearly empties them, it is best not to try for more than three cycles at a time. If you feel lightheaded, stop and breathe normally.

If you want to do regular deep breathing exercises, the kind that you perform for minutes at a time, this is not that type of breathing.

2-In, 1-Out is for a quick re-set, when you are experiencing a stressful moment. There is a time for longer deep breathing sessions. Breathing is an important part of meditation. But for fast relief, try 2-In, 1-Out.

As always, if you have a health condition that would interfere with trying this breathing technique safely, or aren’t sure if you do, check with your physician first.

Happy breathing!

Karen