Breathing & Relaxation Exercises for Depression

Depression can make you feel tense.

It can be difficult to relax when you have depression. You may be troubled by repetitive thoughts or have difficulty falling asleep or staying asleep throughout the whole night. These and other symptoms can lead to anxiety. Holistic Online, an alternative medicine website, says a depressed mood can cause shallow breathing. Certain breathing and relaxation exercises may offset some of the negative effects and help you feel calmer and more at ease.

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Deep Breathing

Holistic Online says you can fight a shallow breathing pattern by doing a deep breathing exercise. This can also help you relax. Lie down flat on the floor and do a mental inventory of your body, finding any tense areas. Mentally release the tension, then place one hand on your chest and the other on your stomach. Draw in deep breaths through your nose, feeling your stomach rise beneath your hand. Your chest should expand a bit, too. Release the air slowly through your mouth. Repeat this exercise for 5 to 10 minutes every day as needed.

Breathing With Visualization

Lie down or sit comfortably and concentrate on taking deep breaths. Breathe in through your nose and out through your mouth. Imagine your depression, anxiety, sadness and other negative feelings leaving your body every time you breathe out. Imagine that you're drawing in fresh, healing air and positive energy every time you inhale. Do this for 5 to 10 minutes each morning to start the day in an upbeat way.

Progressive Muscle Relaxation

Depression can cause you to carry physical tension in your body. The Aetna insurance company says you can relax your muscles with a simple method. Lie down comfortably and close your eyes. Tense and release each of your body parts, starting with your head and working your way down to your toes. For example, you can first scrunch up your face and clench your teeth. Count to five, then release the tension. Visualize stress melting away each time you release a muscle.

Relaxing Before Sleep

Lie in your bed when you're ready to go to sleep and imagine you're in a very familiar place. It could be on a street in your neighborhood, in the mall, a park, store or anywhere else you choose. Imagine yourself walking through that place, paying attention to every small detail. For example, if you're on a street, notice each house as you pass it, including its style and color, and look for street signs, cars and other details. Bring your mind back to your walk immediately whenever it tries to wander. This exercise calms your mind, keeps out unwanted thoughts and prepares you to drift off to sleep.

Releasing Fear

Fear often goes hand in hand with depression. Aetna recommends releasing your fear by mentally facing the worst possible outcome. Sit in a comfortable chair, close your eyes and lean back. Let your biggest fear surface in your mind and ask yourself, "What is the worst thing this could lead to?" Next, imagine how you would handle it if the worst case actually happened. Then ask yourself if the fear is realistic and likely to come true. Finally, ask yourself, "Is there anything I can do to reduce the chance of this happening?" Depression can make you feel powerless, but this exercise lets you reclaim some power over your worries so you can relax.

References

Holistic Online: Breathing
Aetna: 11 Ways to Reduce Stress