Take a deep breath. Now let him out. You may notice a difference in how you already feel. Breathing is a powerful tool for relieving stress and making you feel less anxious. A few simple breathing exercises can make a big difference if you make them part of your regular routine.

Before you begin, keep these tips in mind:

Choose a place to do your breathing exercise. It could be in your bed, on your living room floor, or in a comfortable chair.
Don’t force it. This can make you feel more stressed.
Try doing this at the same time once or twice a day.
Wear comfortable clothes.
Many breathing exercises take only a few minutes. When you have more time, you can run them for 10 minutes or more for even greater benefits.

Deep breath:

Most people take short, shallow breaths into their chest. It can make you feel anxious and drain your energy. With this technique you will learn to take bigger breaths, up to the belly.

  • Make yourself comfortable. You can lie on your back in bed or on the floor with a pillow under your head and knees. Or you can sit in a chair with your shoulders, head and neck leaning against the back of the chair.
  • Inhale through the nose. Let your belly fill with air.Exhale through the nose.
  • Put a hand on your belly. Put your other hand on your chest.As you inhale, feel your belly rise. As you exhale, feel your belly drop. The hand on the belly should move more than the hand on the chest.
  • Take three more full, deep breaths. Breathe fully into your belly as it rises and falls with the breath.

Focus on the breath:

As you breathe deeply, use an image in your mind and a word or phrase to help you feel more relaxed.

  • Close your eyes if they’re open.
  • Take a few big, deep breaths.
  • Breathe in. As you do this, imagine that the air is filled with a sense of peace and calm.
  • Try to feel it throughout your body,Exhale.
  • As you do this, imagine the air going away with your stress and tension.
    As you inhale, say in your mind: “I breathe in peace and calm.”
    As you exhale, say in your mind: “I exhale stress and tension.”
    Continue for 10-20 minutes.

Things to take care:

  • Equal time to inhale and exhale.
  • In this exercise, you will match the duration of the inhalation with the duration of the exhalation. Over time, you will increase the time you will be able to inhale and exhale at a time.
  • Sit comfortably on the floor or in a chair.
  • Inhale through the nose. As you do this, count to five.Exhale through your nose for a count of five.Repeat several times.
  • Once you are comfortable with breaths that last five, increase the inhalation and exhalation time. You can work up to breaths that last up to 10 counts.

Progressive muscle relaxation:

In this technique, you inhale as you tense a muscle group and exhale as you release it. Progressive muscle relaxation helps you relax physically and mentally.

  • Lie comfortably on the floor.
  • Take a few deep breaths to relax.
  • To inspire. Tense the muscles of the feet.
  • Exhale. Release the tension in your feet.
  • Breathe in. Contract your calf muscles.
  • Exhale. Release the tension in the calves.
  • Work your way into your body. Tense each muscle group. This includes legs, belly, chest, fingers, arms, shoulders, neck and face.

Breath of the lion modified:

As you perform this exercise, imagine that you are a lion. Let out all your breath with a big, open mouth.

  • Sit comfortably on the floor or in a chair.
  • Inhale through the nose. Fill your belly all the way with air.
  • When you can’t breathe anymore, open your mouth as wide as you can. Exhale with an “HA” sound.
  • Repeat several times.


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