One of the best relaxation methods out there is entirely free. All you need is a pair of healthy lungs, your breath, and 10 minutes of “me” time. It’s called controlled breathing. Controlled breathing exercises can help keep your mind and body in shape, by helping to lower blood pressure, promote feelings of calm and relaxation, and relieve stress.
While the long-term benefits of breathing exercises haven’t been studied at length many experts encourage using the breath as a means of increasing awareness and mindfulness. Here are a few expert-approved ways to relax using controlled breathing exercises borrowed from centuries-old yoga and meditation traditions.
Equal breathing
This breathing exercise, used in yoga exercises, is especially effective before bed and can help take your mind off the racing thoughts or whatever might be distracting you,
How to do it: Begin by sitting or lying down in a comfortable position. Your eyes can be open or closed. Inhale for 4 counts, and then exhale for 4 counts. All inhalations and exhalations should be made through your nose, which adds a slight, natural resistance to your breath. Once you get these basics down, try 6–8 counts per breath.
Abdominal breathing
The abdominal breathing technique can be really helpful before experiencing a particularly stressful event like taking an exam or giving a big presentation.
How to do it: Place one hand on your chest and the other on your belly. Take a deep breath in through your nose, allowing diaphragm (not your chest) to inflate with enough air to create a slight stretching sensation in your lungs. Slowly exhale. According to physiologist and breathing expert Alison McConnell, taking 6–10 deep, slow breaths per minute for 10 minutes each day using this breathing technique might help reduce your heart rate and blood pressure.
A quick way to calm down
Take five conscious, deep breaths anytime you feel stress coming on so your body starts to receive the breaths as a signal to calm down. Experts suggest inhaling for three or four seconds and then exhaling for one or two seconds longer.
Whichever breathing exercise you choose, it’s best to stick with one, consistent method that works for you.
