How does deep breathing help?

• This study shows how breath-control can promote relaxation, pleasant feelings, reduce arousal symptoms, anxiety, anger, and depression through encouraging autonomic changes

• This study demonstrates how deep breathing can lower levels of the stress hormone cortisol, improve overall mood, and increase sustained attention span

• This study explains how deep breathing helps your brain focus and improves attention span

Examples of Breathing Exercises

Box Breathing

• Find a comfortable position

• Try to exhale as much air out of your lungs as possible

• Inhale through your nose to the count of 4

• Hold your breath for the count of 4

• Exhale to the count of 4

• Repeated as needed

Diaphragmatic Breathing

• Lay one hand onto your abdomen

• Lay one hand on your chest

• Inhale through your nose and feel your belly expand while your chest remains as still as possible

• As you exhale, feel your stomach contract

Pursed Lip Breathing

• Sit in a relaxed position

• Take a breath in through your nose

• Purse your lips as if whistling

• Slowly breath out through the pursed lips

• Let the air come out naturally

• Try to extend the exhalation