Stress Management - Breathing
Breathing helps regulate heart beat levels.
1. Pay attention to your breathing on a regular basis:
- First step is to pay attention to your usual breathing.
- Try to keep your breathing rate slow and steady.
- Focus on your breathing rate. If it is too fast, try slowing it down.
- Start to gradually practice deep breathing exercise (breath in deeply, and breath out deeply).
2. Adjust and control breathing rate
- When you are able to adjust from your usual breathing to deep breathing, adjust your inhale (breathe-in) and exhale (breathe-out) rates to be equal.
- If you take 4 seconds to inhale, then take an equal 4 seconds to exhale
- Adjusting your breathing rate will take time, there is no need to rush. First, you can start with 4 seconds as your inhale and exhale speed.
- After mastering your breathing rate at 4 seconds, extend this the rate to 5 seconds, then 6 seconds, etc.
3. Once you have controlled your breathing rate, learn to make changes to your breathing rate:
- For example: use 4 seconds to inhale. Pause and hold your breath for 2 seconds. Use 5 seconds to exhale. Hold your breath for 2 or 3 seconds, then spend 4 seconds exhaling.
Mental and Emotional Health
A panel of health professionals covers several topics regarding mental and emotional health through the discussion of a case study. Topics include how to adjust mentally and emotionally as you age, challenges encountered by caregivers, and chronic mental illnesses. (Part of the “Healthy and Happy Living at Home” 2016 Chinese Forum). Panelists: Dr. Tigerson Young, Registered Psychologist; Eva Ho, Social Worker; Dr. Agnes To, Psychiatrist. In English; video (35.20m)Watch video
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