Back to resource list

Breathing Exercises Bot command: !breathing

Belly Breathing:

  • Sit or lie flat in a comfortable position.

  • Put one hand on your belly just below your ribs and the other hand on your chest.

  • Take a deep breath in through your nose, and let your belly push your hand out.

  • Breathe out through pursed lips as if you were whistling.

  • Do this breathing 3 to 10 times.

4-7-8 Technique:

  • Empty the lungs of air.

  • Breathe in quietly through the nose for 4 seconds.

  • Hold the breath for a count of 7 seconds.

  • Exhale forcefully through the mouth, pursing the lips and making a "whoosh" sound, for 8 seconds.

  • Repeat the cycle up to 4 times

The next time you're feeling anxious try this simple relaxation technique:

  • Inhale slowly and deeply through your nose.

  • Keep your shoulders relaxed.

  • Exhale slowly through your mouth.

  • As you blow air out, purse your lips slightly, but keep your jaw relaxed.

  • Repeat this breathing exercise for several minutes.