Relaxation Techniques: Deep Breathing

Deep breathing is not only easy to learn but is also one of the most effective relaxation techniques. The key to deep breathing is learning to breathe from the abdomen, this enables us to get as much air into our lungs as possible.

• Sitting comfortably with your back straight or lying down on your back put one hand on your stomach.

• Breathe in through your nose and the hand on your stomach should rise.

• Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale.

• Continue to breathe in through your nose and out through your mouth.

• At first you may only be able to take a few deep breaths but this will improve.

• Try to inhale enough so that your lower abdomen rises and falls.

• As you get used to taking deep breaths you can introduce counting your breath. So you may count to three on the inhale and then breath out for three.

• Don’t force your breath, only do what feels comfortable for you.

The great thing about deep breathing is that you can do it anywhere and only need to do it for a few minutes every day and you will feel better for it.