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Just Breathe

Deep breathing is one of many ways to relieve your stress and help you relax. Breathing has a lot to do with your body and how you feel both physically and mentally. You can practice these breathing exercises anywhere you are and at any time, so they are great for relieving anxiety and making you feel good. These breathing techniques are easy to learn and do whenever you feel tense or stressed. Just breathe!

Belly Breathing

  1. Sit or lie down in a comfortable position.
  2. Put one hand on you belly and the other hand on your chest. This helps you make sure you are doing the exercise correctly.
  3. Take a deep breath in through your nose, make sure your belly is pushing your hand up and make sure your chest isn’t moving instead.
  4. Breathe out smoothly through your mouth. The hand on your belly should be moving in as you push the air out.
  5. Take your time as you do this exercise. Do it 5 to 10 times.

4-7-8 Breathing

  1. Start in a sitting or lying position with your hands in the same position as you would do for belly breathing.
  2. Take a deep, slow, 4 count belly breath through your nose.
  3. Next, hold that breath for 7 seconds.
  4. Finally, exhale slowly and smoothly for 8 seconds. Make sure you try to get all the air out by the time you get to 8.
  5. Do this exercise as many times as you want until you feel more calm and relaxed.

Focus Breathing

  1. Start in a seated or lying position so you are comfortable. Close your eyes.
  2. Take a few slow, deep breaths. As you do this try to clear your mind.
  3. As you inhale slowly, imagine the air is a feeling of peace and calmness and try to feel that sense of calm throughout your whole body.
  4. As you exhale that breath, imagine the breath that leaves your body as expelling all negative energy, stress, or tension you may be feeling.
  5. With this breathing technique it may be helpful to think of a phrase to go along with your breath. For example, as you breathe in, think “I inhale peace.” As you breathe out, think, “I exhale tension.”
  6. Continue this technique for at least 10 minutes.


Written by GUADS guest writer Sara

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