How to Deep Breathe
Deep breathing is a simple, efficient and powerful way to reduce your stress levels and regain control of your mind.
How to Deep Breathe
Find a quiet place, free of distractions (if you can).
Close your eyes (if you feel comfortable) or find a spot on the wall or an object to focus your eyes on.
Place one in the middle of your chest and the other over your stomach. (This will help you identify whether you are breathing from your chest or your diaphragm.)
Slowly breathe in through your nose for 5 seconds. It helps to think of your favorite scent (e.g. fresh baked cookies). Your hand that is on your stomach should rise as you fill your diaphragm with air. The hand should NOT move. Movement of the chest hand (and your shoulders) means your breath is shallow.
Hold your breath for 5 seconds (if you can).
Slowly release your breath through your mouth (like you are blowing out a candle) for 5 seconds.
Repeat the full cycle (in-hold-out) 10 times.
*Pro-Tip*
Practice makes habit (not perfect). Practice deep breathing a few times a week (even if you are not stressed). Practicing deep breathing will increase the likelihood that you will turn to it when you are feeling overwhelmed.