Deep Breathing Exercises

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.