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Deep Breathing

The document discusses how to practice deep breathing to reduce stress and activate the parasympathetic nervous system. It provides instructions for deep breathing exercises, including lying or sitting comfortably, focusing on the breath moving into the abdomen, inhaling for 5 counts and exhaling for 5 counts, and a variation using three-part breathing.

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Archana Sharma
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215 views

Deep Breathing

The document discusses how to practice deep breathing to reduce stress and activate the parasympathetic nervous system. It provides instructions for deep breathing exercises, including lying or sitting comfortably, focusing on the breath moving into the abdomen, inhaling for 5 counts and exhaling for 5 counts, and a variation using three-part breathing.

Uploaded by

Archana Sharma
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Deep Breathing

We need to understand how deep breathing can be helpful, and how to use it to maximize its
effectiveness. The purpose of this exercise is to hit the brake pedal on stress, or activate the
parasympathetic nervous system to calm our body’s fight-or-flight response.

1. Lie down or sit in a comfortable chair, maintaining good posture. Your body should be as relaxed as
possible. Close your eyes. Scan your body for tension.

2. Find a quiet space where you won’t be interrupted. Turn off your phone and, if you have
housemates, put a sign on your door so you can have some uninterrupted time for yourself.

3. Start out by simply bringing your attention to your breathing. Place one hand on your abdomen,
and one hand on your chest. When we are anxious, our breathing tends to be quick and shallow. If
you are engaging in shallow breathing, the hand on your chest is the one more likely to be moving up
and down. Notice which hand is moving, and how fast it is moving.

4. Begin by taking a slow, easy, mindful breath in, through your nose, gently pulling the air deep
down into your abdomen. You should feel your abdomen rise with this inhalation and your chest
should only move a little. Inhale for a count of 5.

5. Hold that breath deep in your lungs for a count of two.

6. Slowly exhale, making sure to keep your mouth, jaw, and tongue relaxed. Exhale for a count of 5-

7. Notice which hand is moving (the one on your chest, or your abdomen?). As all of the air is
released with exhalation, gently contract your abdominal muscles to completely empty your lungs of
all air. It is important to remember that we deepen our breath by completely emptying our lungs on
an exhale, not by filling them with more air on an inhale.

8. Repeat.

Variation: Three-Part Breathing

As you inhale, imagine that your lungs are being filled in three stages. First, focus on the sensation of
air entering into your nose and travelling past your throat. Second, focus on the air as it fills up your
chest. Third, bring your attention to your abdomen and belly as your breath fills your lungs to their
very base. As you exhale, focus on the same three stages in reverse order; first direct your attention
to air leaving the base of your lungs; second, air leaving your chest; third, air leaving your throat.
Repeat.

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