With its focus on full, cleansing breaths, deep breathing is a
simple, yet powerful, relaxation technique. It’s easy to learn, can be
practiced almost anywhere, and provides a quick way to get your stress
levels in check. Deep breathing is the cornerstone of many other
relaxation practices, too, and can be combined with other relaxing
elements such as aromatherapy and music. All you really need is a few
minutes and a place to stretch out.
Practicing deep breathing meditation
The key to deep breathing is to breathe deeply from
the abdomen, getting as much fresh air as possible in your lungs. When
you take deep breaths from the abdomen, rather than shallow breaths
from your upper chest, you inhale more oxygen. The more oxygen you get,
the less tense, short of breath, and anxious you feel.
- Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
- Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
- Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
- Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
If you find it difficult breathing from your abdomen
while sitting up, try lying on the floor. Put a small book on your
stomach, and try to breathe so that the book rises as you inhale and
falls as you exhale.
