Deep Breathing Technique

Understanding the Stress Response

When under stress, the sympathetic nervous system is stimulated, which is associated with stress-related symptoms such as faster breathing, heart-rate elevation, irritability, elevated blood pressure, anxiety and muscle tension. That part of the nervous system is what is known as the fight or flight response. Slowing down and engaging in deep breathing may help reduce stress and other stress-related symptoms you may be experiencing.

You may do this exercise with your eyes open or closed. Do what's most comfortable for you. You may do this exercise when experiencing a stressful event or as a regular practice 15-20 minutes everyday.

Here's how you do it:

1. Sit comfortably or lie down.
2. Place one hand on your stomach and one hand on your chest.
3. Breathe in slowly through your nose.
4. Feel your stomach expand as you inhale. If you are breathing from the stomach, the hand on your chest shouldn't move.
5. Focus on filling up your lower lungs with air.
6. Slowly exhale, releasing all the air out through your mouth.
7. Use your hand to feel your stomach fall as you exhale.
8. Practice breathing four to six breaths per minute (about one full inhale and exhale per 10-15 seconds).
9. Repeat this up to 10 times.