Incorporating relaxation techniques into your daily practices can lead to peace of mind, stress control and better overall health, report the doctors at the Mayo Clinic. Relaxation techniques, such as deep breathing, reduce wear and tear on both the body and the mind. There is little risk and usually no costs involved with regular deep breathing breaks throughout the day.
Lying Down
Performing deep breathing while you are lying down takes tension off other body parts so that you can concentrate on the act of breathing. Doctors at the University of Maryland Medical Center advise starting deep breathing exercises in a comfortable prone position. Keep your arms at your sides and legs extended. Take a few moments to relax your body before beginning. Inhale through your nose, filling your lower chest first, followed by the middle and then the top of your chest and lungs. Breathe in slowly, counting to 10 as you inhale. Hold the breath for one or two seconds; let the air expel slowly and quietly. Wait a few seconds and repeat. You will get dizzy if you breathe too fast. Imagine you're in a peaceful environment with your eyes closed as you continue breathing until you fall asleep.
Biofeedback
The guided imagery used in the biofeedback breathing techniques requires you to concentrate on various points in the body and to release the tension that remains bottled up inside you. According to Kansas State University, the body/breathing exercise is a component of biofeedback processes that can help to relax the body and relieve stress. You can do the exercise by sitting or by lying down. Start with your feet. Concentrate on your feet, how they feel inside your shoes and socks, any discomfort you may be undergoing and any tenseness you may be feeling. Take a deep breath. Imagine all those feelings from your feet are in the breath. Push out the breath, releasing the foot tension with the exhalation. Move up your body, repeating the technique on your legs, hips and abdomen, all the way to your head. After moving through your body and releasing sensations, make a quick scan to see if there is any tension left in your body, take it in and then release it in two final breaths.
Yogic Breathing
Deep breathing is an integral part of yoga practices. The techniques used in yogic breathing help to relax the body and mind and are used before and after other yoga exercises. Start by lying on the floor with arms and legs outstretched. Close your eyes and relax your body. First try breathing only into your abdomen. Take a deep breath through your nose and keep your chest still as you fill your diaphragm. You should feel your abdomen area rise. Hold it for a few seconds and then release the air through your mouth. Repeat 20 times and then fill your chest with air 20 times, keeping your abdomen flat. Complete the full yogic breathing technique by combining the two techniques. Breathe in to push out your abdomen and keep breathing while you fill your lungs and your chest rises. Exhale through your mouth from the chest first, followed by the lower abdomen. Repeat this full process 20 times.
