Did you know that learning to deep breathe through stress can help you relax, calm down, and become more focused?
Deep breathing is most effective for dealing with physical or emotional pain. It can lower blood pressure, reduce anxiety and generally improve one’s mood and concentration.
Typically, we take about 12-14 breaths every minute. With controlled deep (diaphragmatic) breathing, we take only 5 to 6 breaths in a minute.
There are many techniques shared by spiritual and health professionals to encourage deep breathing. But most of them are very similar.
Learning to Breathe Techniques:
- Sit in a comfortable chair and take a slow deep breathe — filling your lungs and belly.
- Hold that breathe for a count of four to five seconds.
- Exhale forcefully out your pursed lips (like you are blowing out a candle). This should take nearly twice as long as the breathe in.
- Sit for about five seconds before beginning your next breath.
When practicing the breathing technique, it is often helpful to picture in your mind and a word or phrase to help you feel more relaxed. I like to add affirmations and denials to the breathing exercise. For example, while inhaling, you can say: “I breathe in peace and love.” While exhaling, you can say: “I breath out stress and fear.”
You can use this technique while attracting spiritual qualities as you breathe such as “I breathe in love” and “I breathe out anger.” I breathe in joy” and “I breathe out chaos.”
Deep breathing exercises were introduced to me years ago, but I am finding that the more chaos I see in the world, the more I need to practice deep breathing. Since we can’t control anyone but ourselves, deep breathing is one of the ways I have learned control and focus. Even for just those few moments, I can close my eyes and relax through breathing exercises. Also, these deep breathing techniques are a perfect way to begin a meditation session. Being relaxed, I can still my mind and listen to Spirit within, guiding and calming me.
If you want to pursue more visual information on breathing exercises, check out this video using breathing techniques to relieve stress
Inspired by the article: “Breathe and Remember Your Diaphragm” published in the December 2020 Science of Mind Magazine.