Your breathing provides oxygen to your blood, which helps your body function properly. Breathing also can soothe and relax you, particularly in a stressful or emotionally difficult situation. Breathing for relaxation takes more effort than standard breathing. It requires purposeful, practiced deep-breathing exercises that allow you to be present in the moment and find calm.
Bellows Breath
This technique from Dr. Andrew Weil is recommended to increase your alertness and mental focus while providing relaxation. Keep your mouth closed as you breathe in and out in succession. Your breaths should be equal, yet short–such as breathing in on beats 1 and 2, then exhaling for beats 3 and 4. Because the breathing is faster but requires your full lung capacity, you might notice the rise and fall of your chest and abdomen. Start by doing this breathing technique for 15 seconds. Once you have practiced more, increase the breathing time length by 5 seconds.
Visualization
This technique from the University of Maryland Medical Center uses visualization of a peaceful setting so you can relax. Because it is done while lying down, this technique is ideal if you are having difficulty falling asleep. While lying on your back, slowly imagine each body part becoming more relaxed. Start at your feet and progress to your legs, abdomen, chest, arms, neck and all the way up to your head. You also can imagine the sun’s warm rays touching each body area. Inhale slowly through your nose for as long as 10 seconds. Hold the breath, counting off 2 seconds in your mind. Slowly release the air, extending this period as long as you can. Breathe normally again for a few moments, then repeat the deep breathing. While repeating, think of a soothing place–such as a lake, an ocean or snow-covered mountains. As you breathe in, think about what the place smells like, and imagine the sights and sounds there. Although there is no limit on how long you can repeat this exercise, if you begin to feel lightheaded, you are forcing your breathing too much, so relax more by making your mouth more slack, or focus less on visualizing and more on your breathing.
Counting Breaths
This Zen practice involves taking progressively longer and longer breaths to achieve focus and relaxation. Begin in a comfortable, seated position, with your spine straight and your head relaxed and tilted slightly forward. The room around you should be quiet, and you can dim the lights or close blinds or curtains to provide a more relaxing atmosphere. Breathe in for one count on your exhale, then inhale for one count. Then, inhale for two counts, and exhale for two counts, and so on. You should repeat up until you reach five counts for inhales and exhales, then cycle back down your counting scale. Weil recommends doing this exercise for 10 minutes at a time.
About this Author
Rachel Nelson is currently a managing editor for custom health publications, including physician journals. A writer for more than 6 years, she has written for the Associated Press and “Charleston,” “Chatter” and “Reach” magazines. She is currently pursuing a Master of Arts in Public Administration from the University of Tennessee.
