As we go about our days, we often breathe in a quick, shallow way without being conscious we are doing so. Daily stresses distract us from being aware or mindful of the way we are breathing. Deep breathing will help you be more mindful of your body. Feel the air enter your lungs and fill them up. When you’re concentrating on taking a deep breath, your worries are pushed aside for the time being.
Lay down, stand, or sit upright as you breathe. It’s more difficult to draw in a full breath if you’re in a slouched position. Place one hand on your belly, and the other on your chest, as you inhale. You can tell you’re breathing deeply and properly if the hand on your belly rises out further than the one on your chest as you inhale.
Remember that your stomach should expand an inch or so from your body, further than your chest expands. Once you get the hang of deep breathing, try doing it 10 or 20 times in a row. Notice how your body begins to feel as you flood it with oxygen.
Each time you notice yourself taking short, shallow breaths, switch to deep ones. You’ll immediately start feeling less frenzied and more in control. The more you practice deep breathing, the more natural it will feel. After all, as a baby you breathed deeply with each breath you took.
This breathing exercise acts as a kind of sedative. Whenever you’re feeling particularly stressed out or in need a quick way to calm down, find a quiet place to practice 4-7-8 breathing. You can also use this breathing exercise to help you fall asleep.
It might help to put your hand on your stomach to make sure it’s rising and falling as you breathe. It can be easy to do the bellows exercise without engaging your diaphragm as much as you should. Keep your head, neck, and shoulders still as your belly moves in and out.
If you feel lightheaded or dizzy during the process of trying this technique, stop immediately. If you want to try again later, do fewer breaths and work your way up to a complete round of bellows. Pregnant women, people with panic disorder, and people who experience seizures should not perform this exercise.
