According to Discovery Health, breathing is "an act we do some 20,000 times a day and can deeply influence our health and happiness on many levels." Slow breathing requires you to focus your mind and relax your body. This is often practiced in yoga and meditation. It can help lower your heartbeat and blood pressure and reduce stress. It's the opposite of shallow breathing, which is quick, short breaths from your chest. With shallow breathing, you can feel like you're gasping for air and not able to relax. This means you aren't getting enough oxygen into your lungs and your body. However, once you learn the right techniques, slow breathing and the deep relaxation that comes with it can be a daily habit.
Belly Breathing
Put your hand over your belly button. Breathe in deeply. You should feel your belly rise and lower with each breath. That is deep breathing. If your belly doesn't move, you're still shallow breathing from your chest and not your belly.
3:2 Breathing
Time your breathing with your steps by breathing with a 3:2 inhale-to-exhale ratio. These are deep, full breaths in which you inhale on the left, right, left steps and exhale on the left, right steps. This pattern helps you concentrate on your breathing so you don't breathe too shallow or too quickly.
Nose Breathing
Inhale and exhale only through your nose. This helps to take in deeper breaths and hold them longer. Don't try to hold your breath; this can cause you to gasp for air or breathe too quickly afterward.
Belly Massage
Make sure your belly stays relaxed. Practice letting it expand naturally as you inhale. Feel the air penetrate every part of your body, including your belly, chest and back. Touch your belly and massage it frequently.
Slow Exhale
Pay attention to your breath when you exhale and allow your belly to retract naturally. Sense the natural pause after you exhale and allow your body to rest there for a moment. Breathe back in when your body is ready. Do not force an inhale or exhale.
