Instructions for Deep Breathing

The deep-breathing relaxation technique can help reduce stress.

Deep breathing is a technique for relaxation that can be mastered with practice, incorporated into your daily routine and preformed almost anywhere. Life's daily stresses and anxieties can be the cause of tension in your mind and body. When regularly practiced, the deep-breathing relaxation technique can be a useful tool not only for tension and stress relief, but also to help revitalize you, allowing you to deal with the challenges you face in life with a cool, calm and collected mind and body.

Things You'll Need

• Comfortable, quite location

Instructions

1. Sit or lie down in a position where you are most comfortable. Close your eyes. Keep your back straight while you relax your body, removing any built-up tension.

2. Exhale through your mouth, and inhale through your nose slowly. Concentrate on your breath. Do not tense your body as you breathe. Your breaths should not be forced, but calm and relaxed.

3. Place your hands on your abdomen to pay close attention to your breathing technique, ensuring that the rise and fall of your breaths are balanced---that is, you are taking equal deep breaths. As you become more familiar with the deep-breathing technique you will not need to monitor your breathing with your hands.

4. Hold your breath for a five count once the rhythm of your breathing has been established and all tension has been removed from your body. Release the breath slowly through your mouth until nearly all the air has left your lungs. Your exhalations will be longer than your inhalations.

5. Practice the deep-breathing technique because the more familiar you become with deep breathing, the easier it will become. You will be able to incorporate deep breathing into your daily life whenever you feel tension and stress, at home or at work, when traveling or waiting in traffic, standing in line or during times of increased stress such as public speaking engagements or when angry or upset. This technique can also help you relax before falling sleep to ensure a better night's rest or help you fall back asleep when awakened in the night.

References

• Stress-Relief-Exercises.com: Deep Breathing Exercises Release Stress
• Dartmouth: Deep Breathing Exercises

Resources

• Relaxation Techniques for Stress Relief