What is Deep Breathing?
Deep Breathing is a simple yet effective mindfulness practice. It helps calm your nervous system, reduce stress, and refocus your mind by paying attention to your breath.
How to Practice Deep Breathing
Step 1: Find a Comfortable Position
Sit or lie down in a comfortable position with your back straight and shoulders relaxed.
Tips:
- Place your hands on your lap or by your sides.
- Close your eyes if it feels comfortable.
Step 2: Breathe In
Inhale deeply through your nose for a count of four. Feel your lungs expand and your belly rise.
Tips:
- Breathe in slowly and steadily.
- Focus on the sensation of air entering your body.
Step 3: Hold Your Breath
Hold your breath gently for a count of four. Avoid straining or tensing your body.
Tips:
- Keep your shoulders relaxed.
- Focus on the stillness of the moment.
Step 4: Breathe Out
Exhale slowly and completely through your mouth for a count of six. Feel your body relax as you exhale.
Tips:
- Make your exhale longer than your inhale.
- Focus on releasing tension with your breath.
Step 5: Repeat
Continue the cycle of inhaling, holding, and exhaling for at least five minutes or until you feel calmer.
Tips:
- Set a timer to help you focus.
- Gradually increase the duration as you practice.
Tips for Success
To make the most of Deep Breathing:
- Practice in a quiet space to minimize distractions.
- Combine Deep Breathing with other mindfulness exercises.
- Use guided breathing apps or videos for additional support.
Remember, this practice is about progress, not perfection. Start small and build consistency over time.