Close your eyes and pay attention to your breathing. Try to focus on your breaths and block out other stimulants like noises or smells. If possible, do this in a closed-off room away from distractions. Do you breathe into your chest or abdomen? Does your breathing feel slow? Fast? Are your breaths too shallow? See if there’s anything about your breathing that feels abnormal. Doing occasional abdominal breathing exercises can help regulate normal breathing.
As an alternative to breathing out through pursed lips, try the Ujjayi breathing technique. Keep your lips sealed and exhale through your nose. As you exhale, tighten the muscles in the back of your throat to push the breath out. Once you’re finished exhaling, repeat the exercise. Continue the exercise for about 5 to 10 minutes. [5] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Even deep breathing for just 1-2 minutes on a busy day can help you relax and refocus. [7] X Trustworthy Source US Department of Veterans Affairs U. S. government agency providing healthcare and resources to veterans Go to source
Breathing out for twice as long as you breath in. For example, you might breathe in for 5 counts, and breathe out for 10 counts. This will slow your heart rate and signal your nervous system to go into relaxation mode. Practicing the “Breath of Fire” technique, a form of rapid abdominal breathing. Breath of Fire involves breathing forcefully and quickly, inhaling and exhaling through your nose 2-3 times per second. [10] X Research source Do not try this technique on your own until you have mastered it with the guidance of an experienced yoga practitioner.
Sit down in a comfortable, firm chair. Keep your knees bent and your shoulders and neck relaxed. [12] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Inhale through your nose, making sure the hand on your lower stomach rises while the hand on your chest remains relatively still. Inhale until you cannot take in any more air comfortably. [15] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Contract your stomach muscles to exhale, breathing out through pursed lips or through your nose. [16] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Continue this exercise for about 5 to 10 minutes. [17] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
