Stress Management

How To Do Deep Breathing Exercises

How To Do Deep Breathing Exercises

How Do You Meditate To Relax and How Can Deep Breathing Help?

How To Do Deep Breathing ExercisesReal, deep, relaxation used daily or regularly has a terrific effect on all our internal systems, far beyond what a coffee break can do.  As to the question of whether sleep is equivalent to relaxation, most of us know from experience that it is not.

Experts state that deep relaxation is actually more beneficial to the overall well-being than merely sleeping nightly.

We know that sleep can be disturbed by stressful energies and that we can wake up feeling even less rested, less energized, than when we went to sleep. However a deliberately executed session in meditation has you concentrating very pointedly on relaxing. You lie very still, and you let only positive energy consume you.

Essentially, when you practice meditation, you control the result by guiding the entire session. All meditation is based on total relaxation. This is certainly more beneficial than just going to sleep because you are tired.

If you spend ten or twenty minutes a day or several times a week, practicing meditation, you are sure in a few short weeks to feel a difference in your life, to feel more balanced, and more relaxed, and more in tune physically, emotionally, and in every other way.

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Diaphragmatic or Belly Breathing Also Known as Pranayama, or Yogic Breathing.

How To Do Deep Breathing ExercisesThere are probably hundreds of ways you can achieve a deep state of relaxation, but they have one common element, which is deep breathing. It is a natural human occurrence that when you exhale, your body relaxes. This is a known fact, and a biological certainty. That’s why it’s the first thing that a medical professional will ask a patient to do when he wants his patient to relax.

In any type of emergency or panic situation, the victim is always instructed to take deep breaths. This is intended to calm, or relax the individual. The more deeply you inhale, the more you will exhale, and therefore the more you will relax. So when we want to relax, deep breathing is the first thing we do, typically because it starts to bring on relaxation.

We know also that when we sleep, our breathing slows and settles into a quiet, deep rhythm. We seek to achieve the same thing in meditation, to slow the breathing rhythm, because slowing our breathing slows down our system, and helps to bring about a shift in awareness. We achieve this state by slowing a person’s breathing naturally and comfortably.

Starting with a few deep breaths immediately creates a shift, and sends the message that now it’s time to relax. When you add concentration to the equation, you have a terrific meditative recipe for relaxation. Because concentrating on your breathing helps you become more aware of your internal experience.

Breathing is made up of three parts:

  1. Controlled inhalations.
  2. Controlled exhalations.
  3. Holding of the breath.

How do you practice deep breathing?

The following technique is the basis of all meditation, relaxation and stress management programs:

Deep Breathing or Belly Breathing Technique

Place one hand on your abdomen the other hand on your heart. Breathe in through your nose (belly rising), hold the breath for a few seconds and then exhale through your mouth or nose whichever is most comfortable for you (belly deflates). (6 REPS)

The (4-7-8) Breathing Exercise

  1. Inhale, for a count of 4
  2. Hold for a count of 7
  3. Exhale for 8
  4. Before you begin inhaling again

How To Do Deep Breathing ExercisesThe time it takes to exhale should be about twice what it is to inhale. (6 REPS)

The Complete (4-6-6-4) Breathing

When you are comfortable with the above technique why not try the following more advanced version.

  1. Inhale, for a count of 4
  2. Hold for a count of 6
  3. Exhale for 6
  4. Pause for 4
  5. Before you begin inhaling again

Let go of other thoughts while you breathe and to enhance the effect add a visualization of some place you feel totally relaxed and at peace (maybe a favorite holiday destination). (6 REPS)

Silent breathing exercises can be done at anytime during the day. They can be used if you find yourself becoming anxious or stressed, sitting in traffic or waiting in a queue.

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