Deep Breathing exercise

Deep Breathing exercise To Relieve Stress And Relaxation

Deep Breathing exercise

Have you ever noticed whenever you breath, a relaxing sensation go inside your body and relaxed your mind and body. Whenever you are tired, you always take a deep breath, that relaxes you. If you are feeling stressed or depressed because of your problems or you are stuffed up because of the work pressure? This is the best and simple solution for you.

Stress may be because of many reasons and everyone deals with stress in different ways. Some prefer to pursue their hobbies, some get social support while others find relief in yoga and exercise.

Deep Breathing exercise is a powerful tool which helps you to get relax. When you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax.

In this article, we are going to show some best breathing exercises for stress management and relaxing which are surely gonna help you to deal with your stress.

Deep Breathing exercise

1. Belly Breathing

First Deep breathing exercise we are going to tell you in belly breathing. Here are some simple steps for this breathing
1. Make your self comfortable by sitting on a sofa, chair or bed.
2. Now put your one hand on the belly and another hand on your chest.
3. Take a deep breath to fill your belly with the air.
4. Now breathe out through your nose.
    As you breathe in you feel your hand rise on your belly and when you breathe out you        feel your belly lower. Your hand on the belly should move more than your hand on the        chest.
5. Repeat this Deep breathing exercise 3 to 10 times. You will fell relax at the end of the          exercise.

2. 4-7-8 breathing

The next Deep Breathing exercise is 4-7-8 exercise. The 4-7-8 exercise is really simple and you can do it any time. Also, you can do the exercise in any position. This exercise also uses belly breathing exercise. Here are the steps for this exercise:
  1. Put your one hand on the belly and another hand on the chest.
  2. Now take a deep slow breath on your belly and count up to 4 while breathing in.
  3. Then hold your breath count 1 to 7.
  4. After that breath out completely and count 1-8 while breathing out. Try to get all air out
  5. by the time you count 8.
  6. Repeat this exercise 3 to 7 times
  7. Notice the change in your stress and anxiety at the end of the exercise.

3. Roll breathing

The next Deep breathing exercise is Roll breathing which is a great way of reducing stress and tension. You can do it in any position but it’s better to tie on your back with your knees bent. Roll breathing exercise has two steps.
  1. In step, one put your left hand on your belly and right hand on your chest. Now breathe in through your nose to fill just your lower lungs. As you do this, your belly will start to push your left hand up. Your right hand won’t move and stay still. Now breathe out slowly through your mouth and make a whooshing sound as you breathe out. Your hand will start falling as your belly falls. Do this 8 to 10 times.
  2. When you have followed the above step after that add the second step to your exercise. Inhale first into your lower lungs as you did before, but don’t stop after your left hand is pushed up and then continue inhaling into your upper chest. As you’re breathing in, feel your right-hand rise as your left hand begins to fall. Once you’ve filled your lungs, breathe out slowly as you did before. As you exhale through your mouth, make a quiet, whooshing sound as first your left hand and then your right-hand fall. As you exhale, you feel the tension leaving your body as you become more and more relaxed. Do this for 3 to 5 minutes.

3. Morning breathing

Deep Breathing exercise

When you first get up in the morning to relieve muscle stiffness and clear clogged breathing passages, you should must try it. Then use it throughout the day to relieve back tension.

  1. Stand straight, bend forward from the waist with your knees slightly bent, letting your arms dangle close to the floor.
  2. As you inhale slowly and deeply, return to a standing position by rolling up slowing, lifting your head last.
  3. Hold your breath for just a few seconds in this standing position.
  4. Exhale slowly as you return to the original position, bending forward from the waist.
  5. Repeat this exercise for 5 minutes.

Deep Breathing exercises for relaxing and stress management

Practice roll breathing exercises every day for several weeks. you’ll be able to do it almost anywhere, giving you relief from stress.


Breath counting is a simple and easy breathing exercise.

For this exercise sit in a comfortable position with your back straight and head inclined slightly forward. Close your eyes and take some deep breaths. Then let the breath come naturally without trying to force it.
  • Begin the exercise by counting “two” as you exhale.
  • Then count  “two” when you exhale and so on up to “five.”
  • After that begin a new cycle, counting “one” on the next exhalation.
  • Never count more than “five,” and count only when you exhale. You will know your attention has diverted when you find yourself up to “eight” or more. Try to do this breathing exercise for 10 minutes.

If someone has some breathing problems, then you should have a look at this:

Related Tag: 8 Best Remedies For Breathing Problems

HP Thoughts: The air we breathe relaxes us despite the pollutants present! We feel depressed; hence, we lower our resistance without realizing it until we get sick. What causes stress, anyway? We have a post discussing this — Why Are We Stressed And How Do We Manage It?

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