How to Feel More Calm With Breathing Exercises

Chances are we’ve probably heard it before “calm down, take a deep breath”. Right? Now how often do we practice breathing deeply regularly. Go ahead, take a deep breath right now. How did it feel? We should probably do it more often right? Well here’s how you can.

First, let’s look at why taking a deep breath is so important. When we are in high stress situations whether it be a very upset child or an angry boss our breath becomes very shallow. As our breath becomes shallow, our body tenses, we often can not think clearly and what’s our reaction? Next time you’re in a situation like this, try an experiment and take a few deep breathes before you react.

When we practice breathing exercises regularly it becomes more natural to use a few deep breaths here and there throughout the day.

I suggested trying out each of the breathing exercises below. Choose which one feels most comfortable and practice it first thing in the morning. Set a timer for a few minutes and dedicate that time to breathing. Your entire day could change by beginning it with breathing.

1) Begin inhaling and exhaling through the nose. Start to count how long you inhale and how long you exhale. Try to match them now. Example: inhale for 3 seconds, exhale for 3 seconds. Make the inhale and exhale both feel even and comfortable.

2) As you inhale through the nose feel the belly rise, ribs expand and chest rise. Pause and hold that breath in. Exhale and sigh it all out as you feel the chest fall, ribs retract, and stomach sink back in. Inhale feel how amazing a deep inhale is, pause and notice whats bothering you, exhale that thing that is bothering you as you sigh.

3) As you inhale bring your mind to a thought that makes you happy. As you exhale smile. Go ahead really smile, it works. Keep repeating the same thought or go through every thought that makes you happy.

Unfortunately we do not have a pause button that can teleport us to our favorite getaway when things get tough. But you do have deep breathing available to you whenever you need it for as long as you would like it.

Take a deep breath, repeat again, again, and again because it really works.

In good health,

Vanessa Hartmann

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