Deep breathing is a simple but powerful way to reduce stress and help you feel more in control. Follow these steps to practice deep breathing whenever you need to relax.
1. Find a Comfortable Position
- Sit or lie down in a quiet place.
- Keep your back straight and shoulders relaxed.
- Place one hand on your belly and the other on your chest.
2. Inhale Deeply Through Your Nose (4 seconds)
- Breathe in slowly and deeply through your nose.
- Let the air fill your belly first, then your chest.
- As you breathe in, push your belly out so that you feel your hand on your belly rise as you breathe in.
3. Hold Your Breath (4 seconds)
- Gently hold the air in your lungs.
- Keep your body relaxed.
4. Exhale Slowly Through Your Mouth (6 seconds)
- Breathe out slowly through your mouth, like blowing through a straw.
- Push your stomach in as you breathe out so that you feel your hand on your belly lower as you exhale.
- Try to empty all the air from your lungs.
5. Repeat for 5-10 Rounds
- Keep breathing in this slow, controlled way.
- Focus on the rhythm of your breath.
- Let go of any stress with each exhale.
Bonus Tips
✅ Close your eyes to help you focus.
✅ Try breathing to a count (e.g., “Inhale…2…3…4, Hold…2…3…4, Exhale…2…3…4…5…6”).
✅ Use an app or calming music for guided breathing exercises, like the video below.
✅ Practice daily for the best results.
Regular deep breathing makes you feel calmer, focused, and in control of stress!
