See the video: Deep Breathing for Stress Relief
The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible into your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel. So the next time you feel stressed, take a minute to slow down and breathe deeply:
If you have a hard time breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale.
After you get some experience you won’t need to use your hands to check your breathing.
As you begin to become comfortable with your breathing, you may choose to focus on the words “I am relaxed.” Each time you inhale, say the words, “I am.” As you exhale, say the word “relaxed.” Focus only on these words and your breathing. You will find that you become more relaxed with each breath that you take.
Take as many mini breathing breaks as you can. Most people find that breathing deeply for 15-30 minutes a day makes a considerable difference in how calm and relaxed they feel.
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