Relaxed breathing is a helpful technique in stress management. In yoga, breath is considered vital energy. It helps you quiet the mind and control the body, states the MayoClinic.com. Deep breathing benefits the body in many physical ways. Learning relaxation-breathing techniques is helpful in lowering blood pressure, lowering heart rate, stimulating the lymphatic system and strengthening abdominal and intestinal muscles. Relaxed breathing also releases endorphins, which are the body's natural mood stabilizers.
Step 1
Sit with your legs crossed on the floor with your back straight, or sit straight in a chair. At this point, you may not be completely relaxed and may need to do some more forced breathing exercises to prepare the body for relaxed breathing.
Step 2
Double-inhale through the nose. The first half of the breath should be quick while the second half of the breath should be slower. It should feel like you are sharply sucking in air.
Step 3
Throw out the air in one large exhale through the mouth. Repeat this process until you feel your body buzzing with energy. This exercise relaxes your muscles and prepares you for relaxed breathing.
Step 4
Breathe deeply through your nose. You should feel your stomach rise, not your chest. Inhale for 6 to 10 seconds. Beginners should not push themselves.
Step 5
Exhale slowly through the mouth for the same number of seconds you have chosen to inhale. The flow should be even and rhythmic. Do this for a few minutes every day to release muscle tension and calm the mind.
Tips and Warnings
- HelpGuide.org's article, "Relaxation Techniques for Stress Relief: Relaxation Exercises and Tips," suggests placing a hand over the abdomen to ensure that you are not breathing from the chest. If it is difficult to sit up straight and breathe from the stomach, lie on your back. In the "Yoga Journal" article "Breathing for Relaxation," it is recommended to extend the exhale an extra second on days when you are more stressed.
- Shallow chest breathing constricts the lungs over time, making it more difficult for the body to get necessary oxygen.
Things You'll Need
- Chair (optional)
