Deep, methodical breathing has been linked with relaxation and stress relief by as disparate groups as police trainers, self-help gurus like Tony Robbins and the Mayo Clinic. Martial-arts journalist Joe Hyams relates a story where deep breathing literally saved his life during emergency treatment for a serious illness. Though there are many individual breathing methods available, experts agree that the most important thing is to choose one and stick with it. As the breathing becomes habitual, relaxation grows easier and the stress-relief benefits improve.
Step 1
Sit or stand with your body upright, head straight and spine aligned. Good posture opens up the body for deep breathing. Poor posture compresses parts of the torso, making it more difficult to breathe deeply.
Step 2
Exhale forcefully, emptying your lungs as much as you can.
Step 3
Inhale slowly for a count of 10, filling your torso from belly to collar. Hold your breath for a count of five, then exhale slowly for a count of 10. As you exhale, empty your torso from collar to belly.
Step 4
Repeat step three five more times. With each repetition, add one second to your inhale and exhale times. Hold your breath for approximately half the breathing time. Your last repetition should be inhale for 15 seconds, hold for seven seconds, exhale for 15 seconds.
Step 5
Perform the breathing cycle six more times, working your way down from 16-second breaths to 10-second breaths.
Step 6
Breathe naturally for a minute before returning to your day.
Tips and Warnings
- As your lung capacity improves, you might want to increase the length of your breaths. For example, you could start at 12 seconds, work your way up to 17 seconds, then back down to 12.
- Sit down for your first several sessions of this breathing exercise. Tai chi instructor Kerry Collette notes that some people become lightheaded or dizzy when first practicing deep breathing.
References
- Police One: Tactical Breathing
- Mayo Clinic: Stress Reduction
- "Unlimited Power"; Tony Robbins; 1997
- "Zen in the Martial Arts"; Joe Hyams; 1982
- Kerry Collette, tai chi instructor, Hillsboro, Oregon
