Try this: Breathe to relax

Pausing in the day to breathe deeply is a helpful way to stop your body’s stress response. You can do it anywhere, at any time.

These Guided Breathing Exercises can help. You can choose from three different breathing patterns – just follow the prompts.

Use the Breathing Exercises to experiment and find out which breathing pattern works best for you. You may find different patterns work in different situations. For example, the relaxed breathing pattern can be particularly helpful when trying to fall asleep.

The most important thing to remember is to breathe from your diaphragm.

The diaphragm is the body’s main breathing muscle. When you breathe from your diaphragm, you’re breathing deeply.

During times of stress, we tend to take shallow breaths from the chest, which keeps the body in a state of tension.

When we take deep breaths, we send a message to the brain that all is well, so the body can relax.

How to breathe using your diaphragm

1. Sit upright.

2. Place one hand lightly on your diaphragm (just under your ribcage). Place the other hand lightly on your chest. Think of your diaphragm as a balloon that fills as you breathe in, and empties as you breathe out.

3. Notice the hand on your diaphragm rise as you inhale. The hand on your chest shouldn’t move.

4. Now, hold for two counts, with your belly filled with air. Try not to close your throat. Instead, control the breath from your diaphragm. Count to yourself: 1-2.

5. With a slow breath out through your mouth, count to yourself 1-2-3-4-5. Purse your lips as the breath escapes. Push all the air out of your belly. Keep sitting tall. Keep your focus on your breathing. Notice the hand on your diaphragm fall with your breath.

6. Now, hold for two counts: 1-2. Remember to keep your throat soft. Control is from the diaphragm.

7. Repeat several times until you feel calm and relaxed.