Deep Breathing

Deep breathing is one of the most common types of mindfulness techniques. Harvard Medical School found, “Breath control helped quiet errant or aimless stress response.”[i] Deep breathing is learning to take proper deep breaths while you focus on the breath itself. I use this technique all the time. I focus on deep breaths in line at the grocery store, driving my car, or before I have something challenging to do. Taking deep breaths calms me immediately. Often, when we feel anxious, we breathe more quickly. As a result, we take in too much oxygen and are not able to release enough carbon dioxide. This can leave us with more physical symptoms of anxiety. Deep breathing helps us relax and focus. It also balances the amount of oxygen and carbon dioxide our bodies need. Deep breathing is easy to do and can be done anytime and anywhere. Proper deep breathing is done slowly, deeply, and mostly with your belly. Watch a baby or puppy breathe. You will see them breathe mostly with their bellies. To get used to breathing this way, you may need to spend a little time practicing.

Instructions on Deep Breathing:

1) Lie flat on your back or sit up straight in a comfortable position. Put one hand on your belly just below your ribs and the other hand on your chest.

2) Next, take a deep breath in through your nose and let your belly push your hand out. Your hand on your chest should not move.

3) Then breathe out through your mouth. Your hand on your belly move inward. You can facilitate your breathing by gently using this hand to push all the air out.

Take your time with each breath. While doing this exercise, be mindful of your breathing. Listen to the sound your breath makes, and feel the air enter your nostrils and leave your mouth. Whenever you need to calm yourself and reduce your feelings of anxiety, use this deep belly breathing exercise. Once you have the hang of belly breathing, you will not need to use your hands, and you can practice it in any position. That’s it! If you find you struggle with belly breathing, that’s okay. Just focusing on your breathing is helpful. Many of us naturally breathe using our chest. If you find you are more comfortable taking deep breaths with your chest versus your belly, give yourself grace and do that. Part of the benefit of deep breathing is the mindfulness of it. Focusing on your breathing improves your awareness of being in the present.

[i] https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response