ARGUMENTATIVE ESSAY

This Essay is written for assignment of English For Nursing II

The Lecturer: Ns. Fatikhu Yatuni Asmara, S.Kp., M. Sc

Oleh:
Winda Odera Sinaga
22020116120020
A.16.2

DEPARTEMEN ILMU KEPERAWATAN

FAKULTAS KEDOKTERAN
UNIVERSITAS DIPONEGORO
SEMARANG
2020
ARGUMENTATIVE ESSAY

The Effectiveness Of Deep Breathing Relaxation Technique To Decrease Anxiety

Have you ever noticed how you breathe when you feel relaxed? The next time
you are relaxed, take a moment to notice how your body feels or think about how you
breathe when you first wake up in the morning or just before you fall asleep. Breathing
exercises can help you relax, because they make your body feel like it does when you
are already relaxed. Breathing is a necessity of life that usually occurs without much
thought. When you breathe in air, blood cells receive oxygen and release carbon
dioxide. Carbon dioxide is a waste product that is arried back through your body and
exhaled. Improper breathing can upset the oxygen and carbon dioxide exchange and
contribute to anxiety, panic attacts, fatigue, and other physical.

A sigh of relief or a sigh to relieve: The psychological and physiological relief

effect of deep breaths (Vlemnincx 2016) that this deep breathing is one of the best ways
to lower stress in the body. This is because when you breathe deeply, it sends a message
to your brain to calm down and relax. The brain then sends this message to your body.
Those things that happen when you are stressed, such as increased heart rate, fast
breathing, and high blood pressure, all decrease as you breathe deeply to relax.

Non-pharmacological techniques are believed can decrease pain through gate

control mechanism and increase the stimulation of endorphin expenditure. There is a
variety of these techniques, such as abdominal breathing, variable breathing from the
nasal passages, breathing against the resistance of respiratory tracts, breathing at
different physical postures, holding breath. This technique can have palliative effects on
anxiety, depression, stress disorders after accidents, chronic pain and stress caused by
the disease.

The Effectiveness of Diaphragmatic Breathing Relaxation Training for Reducing

Anxiety Yu Fen Chen 2016 assumsed a very beneficial breathing exercise that can be
practiced anywhere is to inhale deeply to the count of five, hold the breath for five
counts, then exhale slowly to the count of five. Repeat this up to 10 times in a
row. Breathing-cued relaxation is an extension of the deep breathing from progressive
relaxation training. It involves the client taking a very deep breath, pulling the
diaphragm down so that the stomach rises or pushes out. That breath is held a few
moments and then is released slowly, releasing tension and increasing relaxation as the
air is slowly exhaled. This is repeated 6–8 times with the client relaxing more on each
out breath. The number of breaths taken and released is up to the client. One client may
find 3–4 breaths sufficient, whereas another may prefer 8–12.

The next time you’re feeling anxious try this simple relaxation technique: Inhale
slowly and deeply through your nose. Keep your shoulders relaxed. Your abdomen
should expand, and your chest should rise very little. Exhale slowly through your
mouth. As you blow air out, purse your lips slightly, but keep your jaw relaxed. You
may hear a soft “whooshing” sound as you exhale. Repeat this breathing exercise for
several minutes. You can perform this exercise as often as needed. It can be done
standing up, sitting down, or lying down. If you find this exercise difficult or believe it's
making you anxious or panicky, stop for now. Try it again in a day or so and build up
the time gradually.

I think sometimes people with a panic disorder initially feel increased anxiety or
panic while doing this exercise. This may be due to anxiety caused by focusing on your
breathing, or you may be unable to do the exercise correctly without some practice.. The
finding that instructed deep breaths induce psychological relief and spontaneous sighs
induce physiological relief is in line with the hypothesis that a sigh is a resetter. By
sighing, temporary relief is elicited, which enables coping with stress and regulation of
emotions

.
DAFTAR PUSTAKA

Chen, Y.‐F. (2016). The Effectiveness of Diaphragmatic Breathing Relaxation Training for
Reducing Anxiety.  Perspectives In Psychiatric Care , 2.

E, Veleimic. (2016). A sigh of relief or a sigh to relieve: The psychological and physiological
relief effect of deep breaths. Physiology & Behavior, 127-135.