Taking a deep breath is more than a psychological tool for calming down. Breathing exercises actually send signals to the brain that in turn tells the body to relax, according to the nonprofit, self-help site HelpGuide.org. Use breathing exercises to relieve stress, improve focus, feel more energetic and even make the lungs stronger at fighting infections, as suggested by Ohio State University's Medical Center. Pick one or two exercises to try each day and stop the session if you feel lightheaded or irritable.
Basic Breathing
With basic breathing, you want to learn to use your abdominal muscles to breathe. Lie flat on the floor. If you feel too uncomfortable lying flat, prop a pillow under your lower legs. Place one hand on your belly. Breathe naturally for a few moments. Slowly, work on making your hand rise up on inhales by allowing your lower belly to fill up with air. Become aware of how your hand sinks back down when you exhale. You can gently contract your abdominals to squeeze out the breath. When you have established a rhythm with your breathing, remove your hand. Try the exercise for a few minutes.
Complete Breath
Sit up straight in a chair or lotus position. Breathe naturally for a few moments, then start to picture your breath rising up from your lower abdominals on your inhale and moving out, through a downward motion, on your exhale. For another example, imagine a water level rising in a pitcher, then lowering back down. Make a point to fill up each section of your lungs, starting with your lower belly, middle, then upper chest. Let your inhales and exhales take the same amount of time---roughly four seconds. Spend a few minutes on the exercise, then return to your normal breathing.
Ocean Breath
If you take yoga classes, you may hear yogis using ocean or ujjayi breath. "Yoga Journal" contributor and Ashtanga yoga instructor, Tim Miller, says that the key to ujjayi breathing is maintain a breathing pattern for both inhales and exhales. Start with complete breath. On exhales, slightly close your throat so you produce an ocean or wind sound. Maintain complete breath, so you do not strain your throat. When you become adept at ocean breathing, you might make an ocean sound on both inhales and exhales. Practice for five or more minutes.
Alternate Nostril Breathing
Once you get the basics of alternate nostril breathing, you can mix up the pattern to suit your mood and taste. Take an inhale and exhale while you close your left nostril with your ring or middle finger on your right hand. To switch to the other side, close your right nostril with your thumb. Switch back and forth between sides. For a variation, close off the alternate nostril on each exhale. You can also inhale and exhale on one side for two minutes, then switch to the other side for two more.
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