Feeling on edge? Controlled breathing has been shown to reduce stress, increase alertness and boost the immune system.
Feeling on edge? Controlled breathing has been shown to reduce stress, increase alertness and boost the immune system.
Take a Controlled Breath Today
ByLesley AldermanNov. 4, 2020
Take a Controlled Breath Today
Take a Controlled Breath Today
Feeling on edge?
Controlled breathing has been shown to reduce stress, increase alertness and boost the immune system.
Here are three different methods to try →
Take a Controlled Breath Today
Coherent Breathing
The goal of this technique is slowing down your breathing to a rate of five breaths per minute. This generally translates into inhaling and exhaling to the count of six.
Take a Controlled Breath Today
Try it:
Sitting upright or lying down, place your hands on your belly.
Slowly breathe in, expanding your belly, to the count of five. Pause.
Slowly breathe out to the count of six.
You may have to work up to this slowly, starting with inhaling and exhaling to the count of three and working your way up to six.
Practice this pattern for 5 to 10 minutes a day.
Take a Controlled Breath Today
Rock and Roll Breathing
When your mind is racing or you feel keyed up, try this stress-relieving technique, which has the added benefit of strengthening your core.
Take a Controlled Breath Today
Try it:
Sit up straight on the floor or the edge of a chair and place your hands on your belly.
As you inhale, lean forward and expand your belly.
As you exhale, squeeze the breath out and curl forward while leaning backward; exhale until you’re completely empty of breath.
Repeat 10 to 20 times.
Take a Controlled Breath Today
Energizing Ha Breath
When the midafternoon slump hits, get out of your desk chair and do this quick breathwork to wake up your mind and body.
Take a Controlled Breath Today
Try it:
Stand up tall, elbows bent, palms facing up.
As you inhale, draw your elbows back behind you, palms continuing to face up.
Then exhale quickly, thrusting your palms forward and turning them downward, while saying “Ha” out loud.
Repeat quickly 5 to 10 times.
Learn more aboutgetting better at handling stress.