How to Breathe Deeply for Stress

De-stressing naturally is a challenge for most people, but deep breathing exercises can help you reduce stress and relax with ease. Breathing deeply encourages fresh oxygen to circulate throughout the body so you can become less tense and more clear-headed. These exercises can be helpful for the office, at home or any time you are feeling overwhelmed. If you're having trouble relaxing naturally, here's how to breathe deeply to reduce stress and tension with ease.

Instructions

Difficulty: Easy

Things You’ll Need:

• A comfortable chair
• <br>A quiet room

1. Sit or stand in a comfortable position. You can either sit on the floor with legs crossed, or in a chair with legs forward and feet flat on the floor. Maintain good posture so that your chest is in an upright position.
2. Close your eyes to reduce distractions and make it easier to focus.
3. Inhale, then exhale. Draw in as much air as possible through your nose for a count of four; slowly release the air through your mouth for a count of four.
4. Repeat the breathing exercise. Repeat the breathing cycle, but hold and release for a count of five.
5. Repeat the breathing for the third time. This time, slowly contract muscles in your upper body as you inhale, and release them as you exhale.
6. Repeat the breathing cycle for the fourth time. For this sequence, slowly contract muscles in your lower body as you inhale, then release as you exhale.
7. Repeat the breathing cycle until all muscles begin to relax. Continue the deep breathing exercise until all muscles feel loose and relaxed, and you begin to feel slightly drowsy.

Tips & Warnings

• Keeping your chest in an upright position helps your lungs work to their full capacity
• <br>Practicing deep breathing exercises daily can help this process more natural
• <br>Try deep breathing before bedtime to relax naturally
• Don't hold your breath for too long or you will experience a dizzy spell