How to Practice Deep Breathing

Abdominal breathing, also known as diaphragmatic breathing, is the process of taking deep breaths to ensure the body receives maximum oxygen intake. Shallow breathing can lead to discomfort and anxiety, while deep breathing slows the heart rate and helps stabilize blood pressure. This is an excellent technique for relieving stress and tension. See Step 1 to learn how to make deep belly breathing a habit.

Inhale slowly and deeply through your nose. Allow the air to fill your lungs entirely. Resist the urge to exhale quickly before you have breathed in deeply enough. This process will require practice, as many of us tend to breathe quickly and shallowly instead of slowly and deeply. Focus on inhaling as much as possible through your nose, with the tiny nasal hairs blocking dust and toxins from entering your lungs.

• Throughout the day, we often breathe quickly and shallowly without realizing it. Daily stresses can distract us from being mindful of our breathing.
• Deep breathing helps you become more aware of your body. Feel the flow of air entering and filling your lungs. As you concentrate on deep breathing, any worries temporarily fade away.

Let your stomach expand. As you take a deep breath, allow your belly to expand 2.5 to 5 cm. The air moves downward to your diaphragm, filling your abdomen and making it round and firm. Watch a sleeping baby, and you’ll see that they naturally breathe with their belly. Their stomach, not their chest, rises and falls with each breath. As adults, we tend to breathe shallowly instead of using our belly. When controlling emotions, we often tighten our stomach, causing tension. Once you learn the correct breathing technique, this tightness will fade.

• Whether lying down, standing, or sitting upright, it’s difficult to take a deep breath if your posture is slouched.
• Place one hand on your belly and the other on your chest as you inhale. You’ll be breathing correctly when the hand on your belly moves farther than the one on your chest as you inhale.

Exhale completely. Allow your breath to slowly escape through your nose. As you exhale, draw your belly toward your spine. Expel all the air from your lungs. After exhaling, inhale deeply through your nose and continue the deep breathing process. Try to exhale for twice as long as you inhale, ensuring you push all the air out.

Practice deep breathing five times in a row. Each cycle includes one inhale and one exhale. This exercise will calm you by slowing your heart rate and blood pressure, and it will help distract your mind from stressful thoughts. Choose a comfortable position and practice deep breathing five times in a row.

• Remember, your belly should expand at least 2.5 cm, more than your chest.
• Once you've grasped deep breathing, try practicing 10 to 20 times consecutively. Pay attention to how your body feels as oxygen floods your organs.

Use this technique anytime, anywhere. Now that you know how to breathe deeply, use it as an immediate stress-relief tool when you feel uneasy or anxious. You can discreetly practice deep breathing in a quiet place. Simply take five deep breaths while sitting at your desk, riding the subway, or talking on the phone. Use this tool to calm yourself whenever and wherever you need it.

• Whenever you notice you're breathing shallowly, switch to deep breathing. You’ll immediately feel more in control and less anxious.
• The more you practice deep breathing, the more natural it becomes. After all, as a child, you naturally breathed deeply with every breath you took.

Count from one to four as you inhale slowly. As you inhale through your nose, count from one to four, making sure not to rush through the count. This counting exercise will help regulate your breathing and encourage deeper inhalation. Remember to let your stomach expand as you breathe from your diaphragm.

• This breathing exercise acts as a natural pain reliever. When you're feeling extremely stressed or need to calm down quickly, find a quiet place to practice the 4-7-8 breathing technique.
• You can also use this technique to help you fall asleep more easily.

Hold your breath for seven seconds. Relax and hold your breath, without inhaling or exhaling, and wait for seven seconds. You can count silently in your head or use a watch to track the time.

Exhale for eight seconds. Slowly exhale through your mouth as you count to eight. Counting during the exhalation ensures that the exhale is twice as long as the inhale, which is most effective for deep breathing. As you exhale, draw your belly in to expel as much air as possible.

Repeat this cycle of breathing four times. Inhale, hold, and then exhale fully. Count the seconds to maintain the 4-7-8 ratio. After completing four cycles, you should feel more at ease. If needed, repeat the exercise with a few more cycles of deep breathing.

Sit up straight. Sit on a chair with an upright backrest and keep your spine erect. This is the correct starting position for the Bè breathing technique, which combines deep and rapid breathing. Since this exercise is meant to energize, you should perform it while sitting rather than lying down.

Begin by breathing deeply and fully. Inhale and exhale slowly and deeply. Repeat this at least four times to fully relax.

Inhale and exhale rapidly through your nose for 15 seconds. Keep your mouth closed and breathe through your nose as quickly as possible, but still deeply. You should continue breathing from your diaphragm, but aim to breathe as rapidly as possible.

• Placing a hand on your abdomen will help you ensure that your belly rises and falls with each breath. This makes the Bè breathing technique easier to perform without overly engaging your diaphragm.
• Keep your head, neck, and shoulders still as your belly expands and contracts.

Do it again with 20 breaths. After taking a break, repeat the technique for another 20 breaths. Inhale and exhale through your nose, ensuring that you’re breathing from your diaphragm.

Do a third round with 30 breaths. This is the final round of the breathing exercise. Inhale and exhale through your nose, again ensuring you are using your diaphragm.

Take a break and continue with your day. You’ll feel energized and ready to tackle high-intensity tasks for the rest of the day. Since the Bè breathing technique is invigorating, avoid practicing it before bedtime.

• If you experience dizziness or lightheadedness during the exercise, stop immediately. If you want to try again later, try fewer breaths and adjust to complete a round of Bè breathing.
• Pregnant women, those with panic disorders, and individuals with a history of seizures should avoid this exercise.