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Breathing Exercises

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Breathing Exercises

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Breathing exercises

Created by

Craig DeMerchant
Craig DeMerchant
United States

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Breathing Exercises
 

Breathing ExercisesOnline version

Breathing exercises

by Craig DeMerchant
1

Breath of Calm: Deep Breathing Exercises

Why Deep Breathing Helps

Deep breathing helps calm your mind and body, reduces stress, lowers heart rate, and improves focus. Practicing these exercises regularly can help you manage emotions and feel more in control.



2

Diaphragmatic Breathing (Belly Breathing)

Steps:

  1. Sit or lie down comfortably.


  1. Place one hand on your chest and the other on your belly.


  1. Inhale slowly through your nose, letting your belly rise. Your chest should stay mostly still.


  1. Exhale slowly through your mouth, letting your belly fall.


  1. Repeat 5–10 times, focusing on your breath.


Helpful Situations:

  • Feeling tense or stressed


  • Preparing for a task that feels challenging


  • Difficulty falling asleep




3

Box Breathing (4-4-4-4)

Steps:

  1. Sit comfortably with your back straight.


  1. Inhale through your nose for 4 seconds.


  1. Hold your breath for 4 seconds.


  1. Exhale slowly for 4 seconds.


  1. Hold your breath for 4 seconds.


  1. Repeat 4–5 times.


Helpful Situations:

  • Managing anxiety before a meeting or appointment


  • Regaining focus after feeling overwhelmed


  • Calming your mind during stressful moments




4

4-7-8 Breathing

Steps:

  1. Sit or lie down comfortably.


  1. Inhale quietly through your nose for 4 seconds.


  1. Hold your breath for 7 seconds.


  1. Exhale slowly through your mouth for 8 seconds.


  1. Repeat 3–4 cycles.


Helpful Situations:

  • Reducing strong feelings of anxiety


  • Preparing to sleep


  • Regulating emotions after a stressful interaction




5

Alternate Nostril Breathing

Steps:

  1. Sit comfortably with a straight back.


  1. Close your right nostril with your thumb and inhale slowly through your left nostril.


  1. Close your left nostril with your ring finger, release your right nostril, and exhale slowly through the right.


  1. Inhale through the right nostril, close it, and exhale through the left.


  1. Repeat for 2–3 rounds.


Helpful Situations:

  • Feeling mentally “rushed” or scattered


  • Calming before making a decision


  • Reducing tension in the body and mind




6

Guided Visualization Breath

Steps:

  1. Sit or lie comfortably and close your eyes if you feel safe.


  1. Take slow, deep breaths.


  1. Imagine inhaling calm, peaceful energy.


  1. Imagine exhaling tension, stress, or negative thoughts.


  1. Continue for 1–2 minutes or until you feel relaxed.


Helpful Situations:

  • Releasing accumulated stress


  • Recharging your energy during the day


  • Practicing mindfulness or grounding


7

Tips for Practicing Daily


  • Start with 1–2 minutes a day, gradually increasing to 5–10 minutes.


  • Pick the technique that feels easiest or most calming for you.


  • Use breathing exercises before stressful events, before sleep, or whenever you notice tension.


  • Combine with other relaxation methods like stretching, music, or mindfulness.
 
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