Take a Deep Breath & Lose that Stress
Hello Get Moving participants!

 The Winter session of Get Moving SSF is a little over half way complete. Congratulations on the steps you have already taken to acquire a new healthier lifestyle! Tell us about your weekly accomplishments by answering the giveaway question at the end of each of these newsletters. Remember for each question answered your name will be placed in a raffle for a $50 Target gift card!

It’s easy and not too late to answer any of the Winter 2020 session questions!
The more you answer the better your chances to win.
This week's theme: Take a Deep Breath to Lose that Stress

In the Fall newsletter we learned how stress that is frequent or long-lasting in duration, can negatively impact your health, including: contributing to headaches, stomach upset, back pain, insomnia and depression. It can also make it harder for you to fight off disease by weakening your immune system. Several strategies for relieving stress were addressed such as exercise, exploring a hobby or various relaxation techniques like breathing. Visit this Kaiser Permanente site for more Stress Management information .  

Breathing is one of those functions we generally take for granted. If we are walking and talking, we know we are breathing. And yet do you know being aware of your breath or “mindful breathing” is a powerful tool for managing stress and promoting relaxation. “Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax.” (Kaiser Permanente)

There are many different methods available to control your breathing in a mindful manner so as to bring about a feeling of relaxation. Best of all, it can be done any time of day, in most any position and without the need to invest in special equipment.…. Simple Breathing Exercises for Relaxation
Action Item: Make Mindful Breathing A Health Habit
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Set aside 2 to 5 minutes or more everyday day to practice mindful deep breathing exercises. Explore different techniques. Practice the ones you find enjoyable and beneficial. You’ll become accustomed with the process and you’ll be able to utilize it whenever those high-anxiety life moments occur, (like being stuck in traffic, late for an appointment or upset with something).
Moving Through the Week: Quoted from the Kaiser Permanente website

Roll Breathing method
( Some people get dizzy the first few times they try roll breathing. If you begin to breathe too fast or feel lightheaded, slow your breathing. Get up slowly )
  • Put your left hand on your belly and your right hand on your chest. Notice how your hands move as you breathe in and out.
  • Practice filling your lower lungs by breathing so that your "belly" (left) hand goes up when you inhale and your "chest" (right) hand remains still. Keep your shoulders relaxed and don't shrug. Always breathe in through your nose and breathe out through your mouth. Do this 8 to 10 times.
  • When you have filled and emptied your lower lungs 8 to 10 times, add the second step to your breathing: Inhale first into your lower lungs as before, and then continue inhaling into your upper chest. As you do so, your right hand will rise and your left hand will fall a little as your belly falls.
  • As you exhale slowly through your mouth, make a quiet, whooshing sound as first your left hand (belly) and then your right hand (chest) fall. As you exhale, feel the tension leaving your body as you become more and more relaxed.
  • Practice breathing in and out in this way for 3 to 5 minutes. Notice that the movement of your belly and chest rises and falls like the motion of rolling waves.

Other deep breathing methods to explore: www.healthline.com/health/breathing-exercise

Giveaway Opportunity:
Respond to the following question for your name to be placed in a raffle for a $50 Target gift card! Each week is an opportunity to win. Raffle ends after Week 10. Click on the question to submit your response.
Get Moving South San Francisco!  is made possible thanks to a grant from the Kaiser Permanente Northern California Community Benefit Programs.