Deep breathing releases tension from the body, clears the mind and improves both your physical and mental well-being. According to the National Institutes of Health, more than one-third of adults try deep breathing or other non-traditional forms of medicine to help eliminate pain.
It's not uncommon for adults to hold their breath when feeling anxious or under stress. Since shallow breathing limits your oxygen intake, it adds further stress to your body by denying the calming effects of air. "Becoming better at deep breathing will help you to break this pattern," said Patricia Law, a San Diego hatha yoga instructor.
Step 1
Sit or stand up straight, but don't arch your back. It's important to have good posture when taking a deep breath. If you slouch, the diaphragm and other organs are compressed, making it harder to breathe deeply.
Step 2
Place your hands on your stomach, just above your waist. Exhale completely through your mouth.
Step 3
Breathe in slowly through your nostrils. Let the strength of your inhalation push your hands away from your belly. Imagine that you are inflating your stomach like a balloon. Think about oxygen being pulled up from the bottom of your stomach to the middle of your chest to the upper lobes of your lungs.
Step 4
Clear your mind as you hold your breath for a count of two to five.
Step 5
Breathe out through your nostrils, slowly and steadily, pushing all the air out of that balloon you just inflated. Notice how your hands move back in as you slowly contract your stomach. Your exhalation should be a little longer than inhalation.
Tips and Warnings
- You can do breathing exercise while lying on your back. This technique can help you relax before you go to sleep for the night or fall back asleep if you awaken in the middle of the night. "Improve your deep breathing technique while standing in line at the grocery store, sitting in traffic or waiting for the next bank teller," Law said.
- Stop if you become lightheaded or dizzy.
References
- Patricia Law, hatha yoga instructor, San Diego, CA
- National Center for Complementary Medicine: According to a New Government Survey, 38 Percent of Adults and 12 Percent of Children Use Complementary and Alternative Medicine
