Slow, controlled breathing can help calm the body and mind. Focusing on the rhythm of your breathing can reduce tension, improve concentration, and create a greater sense of calm.
Calms the body
A slow and comfortable breathing rhythm can help the body release tension and gradually move into a calmer state.
Restores focus
Paying attention to inhaling and exhaling can take your mind away from worries for a few moments and bring it back to the present moment.
Relieves tension
Breathing without forcing it can help relax the shoulders, jaw, and other muscles that may have become tense during the day.
Creates a pause
A few minutes of mindful breathing can create a helpful break before a task, conversation, or stressful moment.
A simple rhythm to start with
Breathe in slowly through your nose while counting to four, then breathe out gently while counting to four again. Repeat several times without forcing your breath or holding it if you do not feel comfortable.
Try it for one minute after waking up, during a break from work, or before going to sleep. Keep your shoulders relaxed and allow your breathing to remain natural.
References
- National Health Service. Breathing exercises for stress.
- World Health Organization. Doing What Matters in Times of Stress.
- U.S. Department of Veterans Affairs. Diaphragmatic breathing.
- National Center for Complementary and Integrative Health. Relaxation techniques.
