When stress hits suddenly, it can be very helpful to perform a short breathing exercise before saying or doing anything in response. Examples of sudden (acute) stresses include:

• A car abruptly pulling out in traffic
  
  
• Hearing very upsetting, unexpected information, such as being fired or being diagnosed with an illness
  
  
• A conflict suddenly arising with a co-worker, friend or family member

In any of these situations, the body’s natural response is to prepare the body for “fight or flight,” a primal series of reactions designed to increase heart rate, respiration and sudden, quick body movement. “Fight or flight” does not, however, enhance the brain’s ability to fashion a mature, socially and professionally appropriate response to a difficult situation. Therefore, people are encouraged to pause, take a deep breath and think before responding. Ideally, people may take a “time out” away from the situation in order to calm down further (e.g., using one of the other breathing exercises listed below) before identifying and addressing the problem at hand.

In addition to reducing the effects of stress, studies have also shown that patients who engage in breathing exercises before or after heart surgery may reduce their risk of pulmonary complications. Additionally, the National Center for Complementary and Alternative Medicine is sponsoring several studies that examine the health benefits of practices that employ deep-breathing exercises and techniques. Patients who have undergone surgery or who have certain lung disorders should consult their physician about suitable breathing exercises.