Something as simple as taking a few deep breaths can transform your body and state of mind. Yet science shows it does. Deep breathing sends a message to your brain that has a calming effect. It can lower your heart rate and breathing rate, decrease your blood pressure, reduce muscle tension and help you feel less stressed overall – all essential for your health and well-being.
A Breathing Exercise to Try
Here’s an easy way to get started in just five minutes. If possible, try it out right now.
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- To begin, sit in a chair in a comfortable position. Place your hands on your lap, with your back straight and your feet on the floor. You can also lie down on a couch or bed. Close your eyes if you wish.
- Tune in to how you’re feeling. Are you relaxed or stressed? Is your mind calm or full of racing thoughts? Is your breath slow and full or fast and shallow? Is your body at ease or are your muscles tense?
- Breathe slowly and deeply through your nose to the count of 1…2…3.
- Now breathe out slowly through your mouth to the count of 1…2…3…4.
- Repeat this four times.
- Feel the release in your body and mind as you breathe in, and feel all the tightness leave as you breathe out. Like an ocean wave, let your breath gently carry any thoughts or tension away.
- When you’re ready, slowly open your eyes and bring your attention back to the room around you.
After doing this exercise, tune into yourself again. Do you notice any shift in how your mind and body feel?