Deep Breathing Exercises

Practicing breathing exercises can help to relieve stress and anxiety in your everyday life. You may not realize it, but when you are anxious or uptight, your breathing becomes shallow and more labored. While this may not seem like a big deal to you, it actually takes quite a toll on your body, triggering more fight or flight responses in your body. If you slow down your breathing and practice deep breathing exercises, you will actually send the message to your body that there's nothing to worry about, reducing the production of cortisol, a harmful hormone that can do damage to your body if there is too much of it in your bloodstream.

Studies show that by practicing deep breathing exercises, you can control your level of stress and reduce your anxiety level considerably. This results in a lower heart rate, lower blood pressure and a sense of well-being that can help you counter-act the demands life places upon you. You can practice breath control exercises (also termed pranayama exercises) in the midst of a stressful situation or at times of peace and rest. Both experiences will benefit you.

Sometimes it's best to warm up to deep breathing exercises by starting with a shallow breathing exercise. Close your eyes and begin breathing in and out of your nostrils. Breathe in and out as quickly as you can, taking short, rapid breaths. Do not worry if your breathing is noisy. Just keep every breath as short as you can. Do this for two or three minutes.

Now change to a deep breathing exercise. Your lungs will crave deep breaths after this first exercise, so you will find the deep breathing incredibly rewarding and very relaxing. Closing your eyes again, breathe in through your nostrils for a count of seven, filling your lungs to as full of a capacity as possible. Hold your breath for a count of four, then exhale through your mouth, allowing yourself to make noise as your exhale, and try to exhale for a count of eight. Continue this deep breathing exercise for ten minutes, focusing on nothing but how wonderful it feels to breathe deeply, bringing fresh oxygen into your lungs and exhaling carbon dioxide-and stress.

If you want to take your relaxation exercises further, try this last exercise before ending your pranayama session. Lie on your back and place your hands gently on your lower abdomen. Make sure your hands and arms are well supported so that you do not apply pressure to your abdomen. Just place your hands lightly so you can observe your breathing more tangibly.

Breathe in until you have filled your abdominal cavity as much as is comfortable. Feel your breath enter your body with your hands. Hold your breath for as long as is comfortable, paying attention to the rise and fall of your breathing with your hands. Release your breath quietly but completely, emptying your lungs as slowly as possible. Count your breaths as you repeat this practice until you have drawn and released 20 breaths. Slowly sit up and resume normal breathing. Enjoy the sense of serenity these breath control exercises bring.