Deep Breathing

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

  “When life is foggy, path is unclear and mind is dull, remember your breath. It has the power to give you peace. It has the power to resolve the unsolved equations of life”

- Amit Ray

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