Relaxed breathing: the “E” and “I” Spots

Some time ago I offered interested readers a set of exercises for relaxation and stress management. To my surprise a great many asked for copies of the exercises that I typically give my patients to practice at home. I thought it would be nice to share some of them in print and on the web as well.

One of the easiest strategies for moving from a tense or tight state of mind and body into a relaxed and peaceful state is called “controlled respiration,” or long, deep breathing. After years of trial and error, studying yoga and meditation and the like, I have come up with some useful pointers for breathing in a most relaxed manner.

First, sit or lie in a position that you will be able to stay in for a little while. Close your eyes, if you can do that comfortably. Notice how you are breathing at this time. Under ideal or even normal conditions, most people will breath fairly regularly and with an even pace of inspiration and exhalation. When under stress — either internally (anxious thoughts) or externally (daily hassles), the breathing will shift into a rather fitful and uneven pace. Of course, this is sometimes the first cue for those of you with panic disorders to shift into alarm mode; better to be aware and practice exercises like this one, instead.

So, note the rate and pace of your breath. Then, gradually increase the amount of your inhale with each breath. At this point you will begin to feel your chest expand and contract and your shoulders rise and fall, with each cycle of your breath.

Begin to increase, slightly, the amount of your exhale. Remember, “out goes the bad air.” The idea is not to force either the inhale or the exhale, but to gradually and slightly increase them both to enhance your total breathing experience.

Let yourself feel the natural “flow” of your breath. This may take five or ten minutes or longer, but keep at it.

Notice, near the end of your exhale, that there’s a particularly nice “spot,” where your mind and body have let go of lots of tension. Experience tells us that breath is a two-part thing: the inhale expands and brings energy to the body; the exhale contracts and lets go of tension, and this is the best time to go for the ride and let yourself, mind and body, enjoy the relaxation. Some of my patients have learned to call this point the “E Spot.”

Now, at the top of the inhale, there seems to be a complimentary and opposite opportunity. This may be called the “I Spot,” where energy and enthusiasm can be felt and accumulated.

Continue the exercise for five to twenty minutes, or until the phone rings – just kidding. When done, open your eyes and stretch a bit and then slowly arise and go on and do whatever you have planned to do next with your life.

I’d like to close with a quote of my own construction, “When you give up the weights and burdens of your life, what you’re left with is…. your life.”

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