Deep breathing exercises, also known as diaphragmatic or abdominal breathing, can be performed in various ways. Here’s a simple deep breathing exercise that you can try:
- Sit or lie down in a comfortable and quiet place. If sitting, keep your back straight but relaxed.
- Put one hand on your chest and the other on your abdomen, just below your ribcage.
- Inhale deeply and slowly through your nose. Focus on allowing your abdomen to expand, feeling the breath filling your diaphragm. Your chest should remain relatively still while your abdomen rises.
- After a full inhalation, briefly hold your breath for a couple of seconds, but avoid any strain.
- Exhale slowly and completely through your mouth or nose, allowing your abdomen to fall.
- After exhaling, pause for a moment before starting the next breath. This creates a rhythmic and intentional breathing pattern.
- Continue this deep breathing pattern for several breaths, gradually increasing the duration as you become more comfortable.
Focus on Relaxation:
As you breathe deeply, try to release tension in your muscles. Focus on relaxation with each exhale.
