Often, we forget to breathe throughout our day, and it doesn’t help that sometimes life knocks the wind out of us.
We get stressed. We get irritated. We can lose ourselves in a centrifuge of negative emotions and thought patterns.
So, how can we catch our breath and regain our balance?
Deep breathing techniques can help you achieve a deeper sense of relaxation and stress relief.
This article will explain the physiological mechanisms associated with deep breathing relaxation techniques, suggest a few breathing exercises, and offer practical tips to help you build your breathwork practice.
Breathing is an essential component of life. Unfortunately, our breathing can sometimes get away from us — especially when we are stressed or upset.
When we are , our brain releases stress hormones like adrenaline and cortisol, causing our heartbeat to increase, our blood pressure to rise, and our breath to become short and shallow. For some, this change in breathing can exacerbate feelings of anxiety and stress while provoking negative thought patterns.
On the other hand, deep and deliberate breathing can feelings of relaxation and calmness.
Deep breathing tends to cause the diaphragm to contract and expand. The vagus nerve runs from your brain to your lower digestive system. This nerve is involved in controlling the “rest and digest” functions of the parasympathetic nervous system.
When your diaphragm deeply expands and contracts, it stimulates the vagus nerve, triggering a relaxation response. This mechanism slows your heart rate, lowers your blood pressure, and reduces the levels of stress hormones in your blood.
Deep breathing relaxation techniques allow us to hack into our physiology, calming the nervous system and interrupting the negative emotions we feel when we are anxious, angry, or stressed.
Like other mindfulness and relaxation techniques, deep breathing isn’t one-size-fits-all.
Each person experiences life differently. We all have different emotional needs, stress triggers, and comforts. The best breathing technique to help you calm down is the one that works for you.
You may have to experiment with different positions, exercises, routines, and combinations of techniques before you find the one that works best.
It can be frustrating when one technique doesn’t immediately work. Our advice is to keep persevering, be patient, and practice. Breathwork and deep breathing control are invaluable tools worth learning.
Don't give up, even if you feel that you've tried numerous deep breathing relaxation techniques to no avail.
Body & Brain Yoga and Tai Chi instructors work with various clients pursuing different mindfulness, stress relief, and relaxation goals. We understand that no one’s experience is universal.
During your first introductory session, your instructor can help you find a breathing practice that fits your unique goals and condition. Book an online or in-person Body & Brain private introductory session and ask how to learn deep breathing relaxation today.
Breathwork is a highly versatile relaxation practice that can be performed in various positions.
You can practice breathwork sitting cross-legged or in a chair, standing up with your feet about hip-width apart, or lying down with your legs straight or knees bent and your feet flat on the floor.
Body & Brain Yoga and Tai Chi instructors will show you that the best positioning techniques for deep breathing provide optimal comfort and allow you to develop relaxed concentration and awareness of your core.
Focusing on your core can be beneficial for deep breathing relaxation techniques for these reasons:
You can adapt your breathing technique and posture to fit your daily needs and routine.
It may not always be feasible to lie down when stressed, especially in public. This is why utilizing several positions in your breathwork routine may be particularly helpful.
The following breathing exercises are common breathwork techniques you’ll find at Body & Brain Yoga and Tai Chi centers.
is a breathing exercise that involves lying on your back with your spine flat on the mat while lifting your legs and bending your knees at around a 90-degree angle above your hips. Your arms should be stretched above your chest, elbows slightly bent, and palms facing the ceiling.
Your focus during this technique should be on your core. While scanning your body to release tension, breathe in and out deeply. Be sure to relax all of your muscles except your core.
As you hold the posture and breathe, you can circulate energy throughout your body and accumulate energy in your lower abdomen. This helps to clear stagnant or heavy energies (blocking energy circulation), develop endurance and willpower, and promote relaxation.
According to East Asian wellness traditions, our body’s center of physical power is in our lower abdomen (It is called dahnjon in Korean). You can , standing, sitting, or lying down.
Simply expand your lower abdomen as you breathe in, then gently contract your lower abdomen as you breathe out. Gradually slow down each breath. If that helps, you can quietly focus on counting as you breathe in and out.
The longer you practice, the slower and deeper your breaths will become. After you stop, notice the calmness this practice brings.
Breath focus is a meditation technique that helps you clear your mind while breathing deeply.
You can choose a mantra to repeat while breathing for this breathwork practice. Choose words that align with your intentions, such as:
First, find a quiet, comfortable place to sit or lie down. Begin by breathing in for a count of three, holding your breath for a count of three, and exhaling for a count of three.
As you continue breathing deeply, place your hands over your abdomen to feel the rise and fall of each breath. Inhale and exhale while repeating your mantras silently or out loud.
You can even focus on inhaling positive energy and exhaling negative energy. For example, your mantra could be, “Inhaling peace and positive energy,” and on the exhale, " Exhaling stress and negative energies.”
Practice is the best way to strengthen your deep breathing techniques. The stronger your technique, the more effective it will be when you need it most.
You can practice breathwork once daily to release stress, help you settle down before sleep, or interrupt any negative feelings you may be experiencing throughout the day.
We suggest finding a specific place for your practice, a corner in your living room, or an empty conference room at work, and practicing at least once daily for five to ten minutes. Once you are more familiar with breathwork techniques, you could increase the duration and number of times per day you practice.
Be sure not to put too much pressure on yourself. Breathwork is meant to help you relax and regain your center. Being too hard on yourself may increase tension and make it difficult to focus and relax.
Some people may need ten minutes or more in one session to feel the relaxing effects of breathing exercises.
For people unfamiliar with stress relief breathing practices, it may be challenging to practice breathwork for that long. We suggest starting with at least twice daily. By slowly increasing the duration of your breathwork practice, you can work up to your breathwork goals without exhausting and discouraging yourself.
We cannot control the things that stress us, but we can control how we react to them with the help of breathwork.
Deep breathing techniques for relaxation can be beneficial during stressful moments to help you calm down, but they can also be a great way to begin or end your day.
Practicing in the morning may help you set a foundation to overcome daily stressors and obstacles. Practicing at night may help you prepare for bed so that you can fall asleep quicker and have high-quality sleep.
You may also utilize deep breathing exercises during work breaks or after a meal to help promote digestion, recharge, or recenter your emotional and physical energy.
How often you should use deep breathing techniques for relaxation may depend on your preferences, lifestyle, and day-to-day routines.
Body & Brain Yoga Tai Chi instructors advise their students to practice at least once daily to begin accessing relaxation breathwork benefits.
The phrase “as easy as breathing” may not always apply to breathwork techniques, especially if you are new to breathwork and already stressed out.
We believe breathing is the foundation of all mind-body practices. The more you develop your breathing, the more you will benefit from other mindful exercises, including yoga, meditation, QiGong, and Tai Chi.
The Body & Brain Yoga and Tai Chi system for deep breathing involves accumulating and circulating energy to add transformative power, depth, and relief for holistic wellness.
It is important to us that you find a mind-body approach that suits your goals, needs, and lifestyle. During your first 50-minute introductory session, a Body & Brain Yoga Tai Chi instructor will help you check your current Qi condition to provide guidance on which programs and exercises may work best for you.
Schedule your first private introductory class to begin your journey toward a more relaxed, happier you.