by Julie Webb Kelley RN, BAC
You've been breathing for years. But are you doing it right?
Sitting in a comfortable chair, with the back straight and your body relaxed, close your eyes. Place one hand on your chest and another on your abdomen, become aware of which hand is rising with each breath. If the hand on your chest is moving, then you’re breathing shallow. If the hand on your abdomen is moving, you’re breathing deeply – all the way to the abdomen. Becoming aware of how you normally breathe will help you understand deep breathing. Full awareness is necessary for any breathing exercise.
Simple Deep Breathing
Deep breathing should always begin with an exhalation, says Womentowomen.com. To practice breathing deeply, place both hands on your abdomen and exhale completely. Then breathe in through your nose as you notice your abdomen rise, follow your breath. Inhale deeply and slowly all the way to the diaphragm. Exhale through your mouth, keeping the jaw and tongue relaxed. Relax as you focus on each breathe, concentrating on keeping each breath slow and deep.
The 4-7-8 Exercise
Dr. Weil, author and integrative physician, suggests this breathing exercise where deep breathing means that exhalation will take about twice as long as inhalation. Sitting comfortably, place your tongue on the tissue behind your front teeth (where it will remain throughout the exercise) and exhale completely through the mouth. Close the mouth and inhale to the count of four through the nose, deeply, expanding the diaphragm. Hold for a count of seven. Exhale through a relaxed mouth and jaw to the count of eight. Dr. Weil calls this deep breathing exercise a “tranquilizer for the nervous system.”
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