Everything moves so fast. You have every gadget to make your life less stressful from iPhones to smart phones to automatic deposits and "apps" for groceries and your caloric intake. We want anything that will make our life easier. But what if that is not what your brain needs? What if all you need is what you already have but you just don't know how to use it? What if just the simple act of breathing is all you need to decrease your stress and teach your brain how to unwind from the constant chatter it experiences all day long? According to a study in the Proceedings of the National Academy of Sciences all your brain needs is 3 minutes of "mindful breathing" at a time and your brain and body chemistry will change. Suddenly the body will release the" feeling good" hormones of serotonin and dopamine just with the act of "mindful breathing."

So what is "mindful breathing?" Well it is pretty simple. It just means that we have to slow down for a few minutes and focus on our breathing. Well you think, "I don't have 3 minutes and anyway, what's the pay-off?" Well according to Jon Kabot-Zinn, Ph.D., the payoff is well worth the effort when it comes to decreasing stress. In Kabot's study, he had two groups of people, one group practiced mindful breathing for 3 months and the other group just went about with their busy life. When the three months were over, he found that the group who practiced "mindful breathing" showed a 48 percent decrease in physiological problems, such as colds and headaches, a 44 percent decrease in psychological stress and a 24 percent decrease in the stress response to everyday problems. It seems that the simple act of focused breathing can make an amazing difference in your overall health.

So just for three minutes I'd like you to practice this simple technique. Sit or stand or lay anywhere you are comfortable. And then put your hand on your belly right below your rib cage. Then turn your minds attention to your breathing. All you need to think about is your breath. Breathe in to the count of four and feel the air go all the way to your belly. Your belly will rise as the air comes in. Then once your belly is full you will exhale to the count of four. The counting to four allows you to slow down your breathing which decreases your heart rate. Thoughts will race through your mind and you must just let them go and focus on your breathing. This is not the time to make your list or check it off or make any decisions. It is your time to quiet your mind. Set your watch if you have too. This is something you will have to practice. It will not come naturally. Quieting your mind, which decreases your stress response is a learned activity. "Mindful breathing" can make this happen.

We utilize "mindful breathing" in physical therapy everyday. While stretching and strengthening breathing is an essential way to imprint on the brain the importance of the activity. The brain has a plasticity to it that is incredible. It has a memory and the grooves run deep. So begin today and practice just breathing for three minutes here and there throughout the day and breath your stress away.

Sheree DiBiase, PT, is owner of Lake City Physical Therapy (208) 667-1988.