Breathing correctly is important for good health. Deep slow breathing helps normalize blood pressure, reduce stress, improve cardiovascular and respiratory functions and improve physical and mental health. Deep breathing is recommended for patients with angina or arrhythmia, and it can help to reduce pain.
Step 1
Lie down with your hands on your upper chest, above your breasts and below the collarbone. As you breathe, feel your hands move upward when you inhale and downward as you exhale. Count while you breathe; for instance, count to four slowly while you inhale, hold your breath for a second and count four as you exhale. As you practice try to breathe more and more slowly.
Step 2
Place your hands on your lower ribs, below your breasts. Repeat Step 1, feeling your hands move out as the ribs expand and inward as your ribs relax back into the starting position.
Step 3
Place your hands on your abdomen between the ribs and your navel. As you inhale fully, you should feel the abdomen expand as the internal organs are pushed down and forward by the diaphragm. As you exhale, you will feel the abdomen collapse as organs move back to their normal resting place.
Step 4
Stand with your feet shoulder-width apart, knees slightly bent, spine erect and hands and arms relaxed, repeat the breathing exercise. Count slowly as you inhale and exhale and hold your breath for a second at the peak of inhalation.
Tips and Warnings
- If you find yourself coughing when you breathe deeply, you may be slightly congested. Drink a glass of water to thin your mucus and cough as needed while you practice deep breathing. Focus on how deep breathing feels; notice how it feels when your chest and abdomen expand and then collapse beneath your hands. Whenever you need to during the day, you can recall that feeling and improve your breathing immediately
- If you feel dizzy or lightheaded when doing breathing exercises, practice while seated or lying down rather than standing. Don't breathe so deeply that it becomes uncomfortable or your exhalation becomes ragged and irregular. Try to make the entire breath smooth and easy.
References
- PubMed.gov: Effect of Slow- and Fast-Breathing Exercises on Autonomic Functions in Patients With Essential Hypertension
- Indian Medlars Center MedInd: Effect of Short-term Practice of Breathing Exercises on Autonomic Functions in Normal Human Volunteers
- University of Missouri Center on Aging Studies: Breathing Exercises
- Drexel University College of Medicine: Heart Palpitations
- University of Maryland Medical Center: Angina
