One way to increase your chances of enjoying a happy marriage is to remember to breathe deeply. Are you surprised by this recommendation? You're probably not the only one.
The concept of deep breathing as a valuable tool in creating a satisfying marriage may sound strange at first, but that's because most of us don't give much thought to the subject of breathing. And breathing isn't usually tied in with marital happiness unless someone cracks a joke about the "heavy breathing" associated with sex.
What are the benefits of deep breathing that spouses may want to consider? Here's a partial list:
? prevents stress from building up,
? reduces tension that is already there,
? increases energy level,
? reduces insomnia and fatigue,
? reduces general anxiety,
? helps relaxation process,
? lowers blood pressure,
? helps mental alertness, and
? helps in control of emotions.
Just think-all of these benefits from just adding some breathing awareness and exercises to your day! No, this isn't a magic cure-all that comes with a guarantee. But it's free, it's easy, it can be done anywhere, it requires no special equipment, and it's safe-so why not experiment and see for yourself?
But what's wrong with the way you're breathing now, you might ask. If you're a typical adult, you probably breathe most of the time using only your chest muscles, which fills only the top part of the lungs with each breath. This doesn't allow you to take in sufficient oxygen or to eliminate sufficient carbon dioxide. Thus, your body becomes oxygen starved, and toxins build up.
When you're under stress or feeling anxious, your heart rate goes up as you breathe faster and take shallow breaths. In contrast, when you slow down and breathe deeply instead of taking fast, shallow breaths, your heart doesn't have to work as hard, and you are counteracting the effects of stress, tension, and anxiety.
And with that basic understanding, you don't have to be a rocket scientist to connect the dots between deep breathing and feeling better physically and emotionally and how this could affect a marriage relationship.
If you feel better physically, are more relaxed, less stressed and tense, are sleeping better, and are less anxious and fatigued, then you're going to be more likely to have the energy and stamina to put more effort into your marriage relationship. You'll also be more likely to be able to control your emotions better and less likely to "snap" over something minor. And you might be a lot more fun to be around!
Remember that old adage to "Take a deep breath and count to ten" when you're angry? That's still good advice. When you're irritated, agitated, or angry with your spouse, stop and take several deep breaths before you respond and make things even worse.
If you still feel that your anger is escalating, say that you need to take a short break before continuing the conversation. Then, go into another room (if there's no other place to retreat, go into the bathroom) and do several minutes of breathing exercises.
Likewise, when you're feeling stressed and tense, stop and do some breathing exercises before the tension builds up and spills over into your marriage relationship. By using breathing awareness and techniques to relieve tension, you'll be able to prevent many disagreements and arguments that occur when spouses are stressed. You might even find that remembering to breathe deeply during sex increases your pleasure.
Here are some simple breathing exercises you can work into your daily life to help you relax and cope better with stress and relationship challenges:
Exercise l: To experience the difference between chest breathing and deep belly breathing, place one hand on your chest and the other hand on your tummy. You will probably notice that the hand on your chest is moving with each breath.
Your goal is to reverse this and have the hand on your tummy move instead of the hand on your chest as you inhale and exhale. If it's hard to experience this sitting down, you may wish to lie down on the floor where it can be easier to experience belly breathing initially.
Just observe your breathing as you take deep breaths and feel your belly rise with each inhalation. Do this for several minutes until your breathing slows down and you begin to feel more relaxed.
Exercise 2: Sit comfortably, close your eyes, and focus your attention on the two pauses that occur during the breathing process. The first is just after you inhale (right before you start to exhale) and the second is just after you exhale (right before you inhale again).
Don't try to control your breathing; just focus on the two pauses, noticing how the breath pauses slightly each time. Just notice the two slight pauses as you breathe in and out. As you focus your attention on the two pauses, you'll find that you are breathing more deeply and are getting more relaxed.
Take this mini-stress-relieving break twice a day and allow yourself at least five minutes of peaceful relaxation each time.
Exercise 3: Put one hand on your abdomen right below your navel. Inhale slowly and deeply through your nose. Imagine that you are blowing up a balloon as your lower abdomen starts filling up with air.
Count slowly to 3 as you inhale. You'll notice that your hand is rising as your abdomen fills with air.
Pause and count to 2. Then exhale slowly through your nose to a count of 3. Imagine that all of the air is leaving the balloon. Repeat this several times.
Exercise 4: Sit comfortably, close your eyes, and take a deep breath as you count slowly to 4. Then hold your breath for a count of 4.
Next, exhale slowly to a count of 8, making your exhalation twice as long as your inhalation. You may want to put one hand on your abdomen to be sure you are breathing deeply from your belly. Repeat several times.
Nancy J. Wasson, Ph.D., is co-author of Keep Your Marriage: What to Do When Your Spouse Says "I don't love you anymore!" This is available at http://www.keepyourmarriage.com, where you can also sign up for the free weekly Keep Your Marriage Internet Magazine to get ideas and support for improving your marriage.
family-safe home cleaners Park Ridge ..Because many men do not discuss feelings as easily as... Read More
Make your upcoming event the most memorable ever by adding... Read More
Most brides become obsessed with throwing the perfect wedding. The... Read More
Looking for beach theme wedding cake ideas?When it comes to... Read More
When you come to choose a wedding gift it's no... Read More
No one has as much fun as the bride to... Read More
Many happy couples are turning their backs on the traditional... Read More
The possibilities are endless when it comes to creating (or... Read More
The exact origin of the wedding ring is uncertain and... Read More
Wedding favors have always been a nice, personal gesture to... Read More
Wedding planning is a difficult task for everyone. Unless you... Read More
Your wedding is supposed to be the most important day... Read More
Tina Turner asked an important question in the title of... Read More
Following is a list of question that, I believe, can... Read More
There are many great options to consider for letting your... Read More
When it comes to choosing a honeymoon destination it's usually... Read More
Taking the hassle out of finding your perfect and unique... Read More
You've probably heard about Save the Dates since they have... Read More
Personalized wedding favors are among the most popular of gift... Read More
When it comes to wedding music, there are some choices... Read More
Trust is the basis of all human relationships. Trust can... Read More
Your wedding invitations are your announcement to family and friends... Read More
Tracking down a wedding officiant can be a little intimidating.... Read More
Selecting a wedding photographer can be a daunting task. Not... Read More
Weddings are made in heaven, they say, but they have... Read More
eco-friendly cleaning service Glencoe ..Wedding favors have evolved over time. Wedding favors today combine... Read More
If you're looking to the internet for help with your... Read More
Between paying for the wedding and setting up a new... Read More
As the story goes, a Cherokee elder was sitting with... Read More
Marrying for love, financial security and/or companionship does not guarantee... Read More
There are many answers to this question, it all depends... Read More
If your husband is faithful, you have much to be... Read More
Of all the things you need to do, buy and... Read More
The elegant beauty of a strand of pearls... Read More
OK, so you have your heart set on the top... Read More
I came across an article today: LOVE AND MARRIAGE THE... Read More
Because many men do not discuss feelings as easily as... Read More
Planning a second wedding? Prevent favorite guests comparing your second... Read More
Effective communication between you and your wedding guests is essential... Read More
My husband had two affairs last year. I am pretty... Read More
How many times has your anniversary come around and you... Read More
One of the biggest areas of dispute in estate planning... Read More
As a personal and professional development coach, I have listened... Read More
More Americans are taking "til death do us part" seriously.... Read More
"Couples who've had sex before marriage will inevitably have sexual... Read More
One of the good things about Las Vegas Wedding Packages... Read More
If the fires of passion in your marriage have been... Read More
The vows you take to become husband and wife are... Read More
I recall how Mrs. Ingridman taught me invaluable lessons on... Read More
Need a quick idea to dress up a mediocre wedding?... Read More
Marriage & Wedding |