Stress Management: Breathing Exercises for Relaxation

Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as muscle tension, increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax.

• The way you breathe affects your whole body. Breathing exercises are a good way to relax, reduce tension, and relieve stress.
• Breathing exercises are easy to learn. You can do them whenever you want, and you don't need any special tools or equipment to do them.
• You can do different exercises to see which work best for you.

How do you do breathing exercises?

There are lots of breathing exercises you can do to help relax. The first exercise below—belly breathing—is simple to learn and easy to do. It's best to start there if you have never done breathing exercises before.

Belly breathing

Belly breathing is easy to do and very relaxing. Try this basic exercise anytime you need to relax or relieve stress.

1. Sit or lie flat in a comfortable position.
2. Put one hand on your belly just below your ribs and the other hand on your chest.
3. Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move.
4. Breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in, and use it to push all the air out.
5. Do this breathing 3 to 10 times. Take your time with each breath.
6. Notice how you feel at the end of the exercise.