instructions for deep breathing

Below are the instructions to practice deep breathing exercises:

  1. Set aside 1-2 minutes for yourself. Find a space and time when you will be free from demands or distractions. Suggestions: a quiet room in your house; your office with the door closed; your car after pulling into your parking place at work. You can do it wherever, really. The main goal is finding a time and place where you can be completely relaxed.
  2. Sit in a comfortable position. Place both feet on the floor, lean back, and lay your open hands on top of your legs. If you are comfortable sitting in the Yoga lotus position (seated, cross-legged), that is fine, too.
  3. Close your eyes.
  4. Breathe in through your nose, deeply, so that your abdomen extends. (Think of breathing with the abdomen instead of the chest.) Hold your breath 1-2 seconds.
  5. Exhale through your mouth, completely, until all your breath is out. Wait 1-2 seconds.
  6. Repeat steps 4-5 ten times. Every day. No matter what.

Below are some useful tips when practicing deep breathing exercises:

  • Use your fingers to keep track of your 10 breaths. Or set a timer for two minutes.
  • In the beginning, some people like to structure their breathing by counting (with an inner voice):  “In two three; Hold two three; Exhale two three; Wait two three”. Others may choose a word such as: Peace or Joy on the in breath, and Fear or Anger on the out breath. Some people use a word or image from their faith tradition. You may discover your own words or images, or use none at all.
  • If you notice that your mind is wandering while breathing, simply note the thought and let it go. Then re-focus on your breathing. Always return to the breath.
  • After opening your eyes, let any dizziness subside before standing. (Dizziness can occur when blood pressure lowers.) Returning to normal breathing quickly takes care of this. 

benefits of deep breathing

Here are some of the many benefits of practicing deep breathing exercises:

  • The Aaaah factor feels wonderful, and unlike guilty pleasures, it’s good for you.
  • Deep breathing lowers heart rate and blood pressure by “turning on” your parasympathetic nervous system (responsible for calming your body). This, in turn, tells your sympathetic nervous system to stop pumping out stress hormones.
  • Like learning a sport or new skill, the more you do it, the more your body remembers how. So practice daily. It only takes two minutes!
  • If you feel stressed during the day, take a couple of deep breaths. Your body will learn to relax sooner than in the past because you have “trained” it.
  • As your body learns to become calmer, you (and others) may notice that you are generally a calmer person.
  • There is no financial cost, and the only side effects are good ones—physical, emotional and perhaps, spiritual.