How to Learn Deep Breathing

Practice deep breathing anywhere.

Breathing exercises may improve your overall health by reducing stress, easing tension, lowering blood pressure, slowing a rapid heart rate and improving digestion, according to WebMD. Deep breathing is easy to learn and can be performed virtually anywhere, anytime and in any position. The next time you feel anxious or overwhelmed, take a few minutes to practice a deep breathing exercise. Learning deep breathing techniques can help you relax your body and clear your mind.

Instructions

1. Sit in a comfortable seat, maintaining good posture.

2. Put your left hand on your stomach and your right hand on your chest.

3. Breathe in through your nose, filling your lower lungs. To ensure proper technique, pay attention to your hands as you breathe. When you inhale, your stomach should push your left hand out. Your right hand should not move.

4. Exhale completely through lightly pursed lips. Your left hand should go in as the air leaves the lungs.

5. Repeat this deep breathing technique 3 to 10 times every day. Keep your body relaxed as you perform each repetition. Once you master deep breathing, this exercise can be performed in any comfortable position. According to Andrew Weil, M.D., you will find breathing exercises to be helpful whenever you feel tension, experience difficulty falling asleep or just want to relax.

Tips & Warnings

• Do not rush through deep breathing exercises. Relax your body, focus on your breathing and take your time for the most benefit. Once you have learned basic deep breathing, try more advanced breathing exercises. For example, the 4-7-8 breathing exercise uses the same basic technique. However, you inhale for a count of four, hold your breath for a count of seven and then exhale completely for a count of eight.

• Stop if you feel dizzy or lightheaded while practicing deep breathing. Continue practicing at another time. Beginners should practice basic deep breathing for a few minutes each day before moving on to advanced breathing techniques.

References

• WebMD: Stress Management - Breathing Exercises for Relaxation
• Weil: Three Breathing Exercises