A simple breathing technique to calm your mind and reduce stress.
Deep breathing is one of the most effective ways to start practicing mindfulness and reduce stress quickly. When we're anxious, we tend to take shallow breaths, which can make anxiety worse. Deep breathing helps activate your parasympathetic nervous system, which controls your relaxation response.
This exercise takes just a few minutes and can be done anywhere, anytime you need to center yourself.
Find a comfortable position, either sitting or lying down. You can close your eyes if it helps you focus.
Follow the step-by-step guide below, taking your time with each step.
Sit in a comfortable chair or lie down on your back. If sitting, keep your back straight but not rigid, with your feet flat on the floor.
Rest your hands on your thighs or in your lap. Allow your shoulders to relax.
Close your eyes or soften your gaze. Begin to notice your breathing without trying to change it.
Simply observe the natural rhythm of your breath for a few moments. Notice where you feel your breath most prominently - perhaps in your nostrils, chest, or abdomen.
Place one hand on your chest and one on your abdomen, just below your ribcage.
Inhale slowly through your nose, feeling your abdomen expand. The hand on your abdomen should rise more than the one on your chest, indicating you're breathing deeply into your diaphragm.
Hold your breath briefly (1-2 seconds).
Exhale slowly through your mouth, pursing your lips slightly as if you're going to whistle.
Feel your abdomen contract as you push out all the air. The hand on your abdomen should move down as you exhale.
Focus on the sensation of completely emptying your lungs.
Continue this breathing pattern for 3-5 minutes, or longer if you wish.
Inhale through your nose for a count of 4, hold briefly, then exhale through your mouth for a count of 6.
Focus on the feeling of relaxation that spreads through your body with each exhale.
Gradually return to your normal breathing pattern.
Take a moment to notice how your body feels compared to when you started.
Slowly open your eyes when you're ready.
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