4 Easy Breathing Exercises

“Breathing exercises are important” “Just breathe” “You need to relax” We have heard this before and have probably been annoyed at the person telling us this. Well, here we are. Telling you the same things but providing you with the actual WHY

As a society, we are STRESSED. During these “unprecedented times”, we are also experiencing stress from work, family, friends, traffic, etc…. By the time we are in elementary school we have already changed how we breathe. We use our chest more than filling our bellies which means our lungs can’t fill up the same. 

We often are rapidly breathing or even holding our breath during the day. A reset of the nervous system is necessary. When we are rapidly breathing our body begins to go into fight or flight. This happens so often we don’t even notice it until we are on the way home, yelling at the car in front of us on I-20 for going too slow in the fast lane. What these breathing exercises do is give you a sense of control and let your body know you are in a safe environment. There is no need to fight or flight. 

These 4 easy breathing exercises listed below can be done at home, at work, while driving, and pretty much any other time. 

4 in 4 out Slow Belly Breathing

Sit or lie down in a comfortable position

Close your eyes

Place your hands on your belly

Deliberately slow down your breathing

Breathe in to a count of 4 filling your belly with air

Pause for a moment


Goal: 5-10 minutes

Belly breathing after a workout

Progressive Muscle Relaxation

Sit or lie down in a comfortable position

Close your eyes

Start at your feet and tense the muscles

Slowly let the tension go as you breath out

State to yourself this is stress leaving your body

Work your way up

Follow this video below for your first time

The Sigh

Sit or lie down in a comfortable position

Breathe in

When you breath out open your mouth and exhale the air with a sound of air releasing (sigh)

Relax the muscles in your neck, shoulders, or anywhere you feel tension

Repeat 3-4 times

Alternate Nostril Breathing

Sit or lie in a comfortable position

Close the right nostril with your right thumb and inhale through your left nostril

Close the left nostril with your index finger and exhale through your right nostril

Inhale through your right nostril and exhale through your left

Repeat 12 times

Watch this video to complete this guided breathing exercise

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