Life Skills for Vocational Success

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Information on Deep-Breathing Technique

Rationale
Most people believe that a mind-body connection is effected when people use relaxation techniques. The James-Lange theory of emotion proposes a close interaction between emotional states and bodily states (Masters, Burish, Hollon, and Rimm, 1987). When a person gets upset or angry, changes in his body lead to an increase in heart rate, tense muscles, sweating, etc. Although Masters et al (1987) indicates that there is little agreement about why relaxation techniques work, they do point out their possible effects. Relaxation techniques increase awareness of muscle tension, ability to control that tension, control autonomic activity (i.e., breathing, heart rate, blood flow, etc.), and ability to control cognitive activity. The ability to increase these skills results in decreased muscle tension, physiological arousal, feelings of negative emotions, and worry. Deep breathing is just one relaxation technique. More intensive and effective techniques can be taught by trained professionals.

Procedure

  1. Ideally, students should try to find a comfortable room and a comfortable chair to sit in. If this is not possible, that is OK. When the students need to use breathing techniques at work or home when they are angry, they will not have this luxury. Inform the students if they want to do deep breathing each day for stress relief, they should try to find a comfortable area to do it in.

  2. Sit in a chair in a comfortable position. Arms and legs should be uncrossed. Hands should rest on the stomach.

  3. Breathe in through your nose for a count of four, filling your stomach with air. Notice your stomach expand with your hands on your stomach region. Your lungs should not expand.

  4. Exhale the air slowly through your mouth for a count of six.

  5. Do this about 10 times when you are trying to calm down. When you are doing deep breathing for practice or for daily stress relief, you can do it for 10-15 minutes.

TRAINERS SHOULD PRACTICE THIS TECHNIQUE A FEW TIMES PRIOR TO TEACHING IT.

Masters, J. C., Burish, T. G., Hollon, S. D., & Rimm, D. C. (1987). Behavior Therapy: Techniques and Empirical Findings (3rd Ed.). San Diego, CA: Harcourt, Brace, Javonovich.

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