Whether you have to give a speech, your in-laws are coming over for dinner or you're feeling stressed at work, breathing exercises can help center your body and calm your nerves. Deep breathing can steady your heart rate and bring more oxygen into your lungs, allowing your body to feel refreshed and on point. The next time you're feeling nervous our out of control, take some time out to enjoy a few deep breaths.
Diaphragm Breathing
Step 1
Relax your entire body, standing with your feet shoulder-width apart. This will create an open passage for your diaphragm and stomach to release completely.
Step 2
Place your hands on your lower stomach, just under your belly button.
Step 3
Breathe in slowly, relaxing your shoulders and lungs completely. Allow your diaphragm to push out, pressing your lower stomach out against your hands. Your shoulders and ribcage should not raise, although your lungs are expanding.
Step 4
Breathe out, allowing your diaphragm to release. Your shoulders and ribcage should stay still.
Step 5
Breathe in this diaphragm breathing style whenever you want to take in more oxygen and to allow your body to relax. Complete any additional breathing exercises using this method.
Humming Breath Exercise
Step 1
Sit up in a chair with a straight back. As you inhale, allow your diaphragm to fill with air as in Section 1.
Step 2
Continue to inhale after the lower stomach has expanded, filling the lungs with air. Your ribcage and shoulders should stay relaxed, and you may feel your ribcage expand.
Step 3
Hold your breath for a few seconds, then hum as you slowly exhale the air.
Step 4
Try to make the humming last as long as possible by conserving the air as you breathe out.
Step 5
Inhale again, and repeat for two to three minutes, as suggested by the University of Missouri Outreach and Extension.
Tips and Warnings
- If you are having trouble breathing from your diaphragm, lay on your back and place books on your lower stomach. As you breathe, the books should rise when you inhale and fall when you exhale.
- Consult your doctor before practicing any breathing exercises if you have health problems.
