Deep breathing exercises involve intentionally taking slow, deep breaths to activate the body's relaxation response, reducing stress and anxiety.
1. Diaphragmatic Breathing (Belly Breathing):
Sit or lie down in a comfortable position.
Place one hand on your chest and the other on your abdomen.
Inhale slowly and deeply through your nose, allowing your abdomen to rise while keeping your chest relatively still.
Exhale slowly through your mouth, feeling your abdomen fall.
Repeat for several breaths, focusing on the sensation of your breath filling your belly.
2. Tactile Breathing:
Similar to diaphragmatic breathing, but you can add a tactile sensation to enhance awareness.
Place a hand on your abdomen and feel it rise and fall with each breath.
Focus on the sensation of your hand moving with your breath, anchoring yourself in the present moment.
3. 4-7-8 Breathing (Relaxing Breath):
Inhale deeply through your nose for a count of four.
Hold your breath for a count of seven.
Exhale slowly and completely through your mouth for a count of eight, making a whooshing sound.
Repeat this cycle for several breaths, allowing yourself to relax deeper with each exhale.
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