Breath practice can help slow down the nervous system and promote calmness and a feeling of well-being. Breathing for relaxation is much different from the way most people normally breathe. Many people breathe only in their chest, which results in short, shallow breath. Breathing for relaxation involves taking long, deep breaths into the belly. After practicing this breathing technique for a while, you may find that your normal breathing pattern shifts and you feel more relaxed even when you aren't practicing.
Step 1
Sit comfortably in a chair or cross-legged on the floor. Align your spine so that your head is directly over your shoulders and your shoulders are directly over your hips. Be sure to sit up straight; don't slouch.
Step 2
Close your eyes, and begin to draw air in through your nose in a slow, controlled manner. Let it pass along the back of your throat, as you fill the bottom of your lungs with air first. Your diaphragm will expand along with your belly. Take the deepest breath you can.
Step 3
Begin to slowly exhale, releasing the air from your belly and letting it glide along the back of the throat and out your nose. Your breath might make a slightly audible sound, like the waves of the ocean.
Step 4
Repeat for thirty breaths, or set a timer for the amount of time that you'd like to practice breathing.
