Simple slow and deep breathing exercises can help you relax. The goal of deep breathing is to get the maximum amount of air into your belly. You can start by practicing when you are relaxed and, when you are more skilled, you can use it at other times of the day.
5 steps to breathing well
- Get into a comfortable position.
- Put one hand on your chest, the other on your stomach.
- Breathe in slowly and deeply through your nose (mouth closed) and inflate your belly up like a balloon (you can count to 3 little monsters in your head: (1 little monster – 2 little monsters – 3 little monsters).
- Hold your breath for 2 to 5 seconds.
- Breathe out through your mouth very slowly. Count down 5-4-3-2-1 (in your head) while breathing out. By taking the time to slowly breathe out properly, your breathing rhythm will slow down and you will feel calmer (because you are stretching the diaphragm muscle when you breathe out long enough and that helps you relax).
Repeat the exercise at least 5 times, or until you feel calm.
A hint: In the beginning, it is better to do these exercises when you aren’t stressed, to get good practice. It will become easier by practicing regularly.
References:
Created by Stéphanie Henderson, Social Worker, health promotion and wellness consultant in the CISSS des Laurentides Public Health Department
