DEEP BREATHING TECHNIQUES

Deep Breathing Techniques

by Daniella Miniero (Guest Author - FIT Fashion Business Management) & Dr. Shamil 

Source: https://www.healthline.com


As a follow up to our other article (The Benefits of Deep Breathing), deep breathing techniques are very beneficial to your body. As a recap, deep breathing exercises benefit greatly to relieving stress, anxiety, and lowering blood pressure. Deep breathing techniques and exercises benefit the body and mind immensely when you feel overwhelmed or stressed.

Deep breathing could also be described as diaphragmatic breathing. The most fundamental instruction on how to properly deep breathe is by inhaling through your nose and breathing out through your mouth. However, there are three types of diaphragmatic breathing to try next time you want to practice mind and body wellness.

Basic Diaphragm Breathing 

The first deep breathing technique is the basic diaphragm breathing. The technique goes as follows:

1. Sit in a comfortable position of your desire, for example lie flat on your floor or your bed.

2. Next, relax your shoulders.

3. After you have relaxed put one hand on your chest and the other hand on your stomach.

4. Then, breathe in through your nose. While you inhale you should feel the air flowing into your abdomen and making your stomach expand. Ensure your stomach is moving outward while your chest remains still.

5. Following this, press gently on your stomach and exhale slowly for about two seconds.

6. Repeat several times for best results and calmness.

Rib-Stretch Breathing

The second-deep breathing technique is called rib-stretch breathing. The technique goes as follows:

1. First, stand up straight and arch your back.

2. Next, breathe out until you can’t anymore.

3. Then, inhale slowly to take in as much air as possible, until you can’t breathe in anymore.

4. Following, hold your breath for about 10 seconds.

5. After most, breathe out slowly through your mouth.

6. Repeat several times for best results and calmness.

Numbered Breathing

The third deep breathing technique is called numbered breathing. This specific type of breathing is good to practice if you want to gain better control over your breathing patterns. The technique goes as follows: 

1. First, stand up and stay still while having your eyes closed.

2. Next, inhale deeply until you can’t breathe in anymore.

3. Then, exhale until all the air has been emptied from your lungs.

4. While still having your eyes closed, inhale again this time while picturing the number 1.

5. Keep the air in your lungs for a few seconds, then let it out.

6. Again, inhale while picturing the number 2.

7. Then, hold your breath while counting to 3, then let it out again.

8. Repeat these steps until you’ve reached the number 8 for the best results and calmness.



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