• Stephen Baines

6 Simple Breathing Exercise To Deal With Stress

Breathing is something we all do throughout our lifetime. We all understand we will die if we are no longer breathing. Breathing is a reflex action done by our body to give the flow of oxygen around the body to the vital organs.

Wikipedia, online encyclopedia, describes humans breathe between 12 and 20 times per minute, with children breathing faster than adults. 

Babies may breathe as much as 40 times per minute. Adults normally breathe about 500-700ml of air at a time. An average 14-year old takes around 30,000 breaths per day.

However, we can control our breathing. We can be more relaxed by breathing in and out so deeply. The more we allow our body to be filled with deep breathing, the less stress we place on our body and mind.

The more we practice our deep and controlled breathing, the more natural it becomes and we can call on it at any time of day to help us through those tired or stressed out moments.

We appear to have an abundance of problems. We may feel stressed at work, or at the end of a long hard day. We may struggle to sleep or maybe can't find just a few minutes to our self. Whatever we experience, we will find this simple breathing exercise really beneficial. 

Here are some steps to do breathing exercise:

1. You can lie down, sit down or stand up as long as you are comfortable. Breathe in slowly through your nose to the count of four. Breathe very deep until all your body feels expanded.

2. Hold on that deep breath for four counts and then exhale slowly through mouth to a count of eight.

3. Repeat the breathing in, right down so your tummy expands. Hold on to it and then exhaling nine more times. 

4. You can breathe deeper once you get used to the above steps by leave one hand on your stomach and place the other lightly across the chest. Breathe right down so your tummy expands

5. When it canít go any further, breathe in some more and fill the tops of your lungs. Inhalations and exhalation are the same lengths, eight counts each, without holding in between.

6. When you exhale, let the old air out from your chest then from your tummy. So, you are going to be relaxed.

I hope this helps. If you do need more help with this practice, check out a similar Youtube Practice here

Interested in hearing more about this and related topics? Follow me on LinkedIn, Twitter (@_Baines & @BeTranquilLed), and Instagram (@BeTranquilLed) where I regularly post insights relating to Health, Wellness, Mindfulness, Leadership & Innovation. Note that all views are my own

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