Breathing For Stress Relief

Breathing For Stress Relief

Belly Breathing

  1. Sit or lie flat in a comfortable position.
  2. Put one hand on your belly just below your ribs and the other hand on your chest.
  3. Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move.
  4. Breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in, and use it to push all the air out.
  5. Do this breathing 3 to 10 times. Take your time with each breath. Notice how you feel at the end of the exercise.

Drain Breathing

  1. Make a fist and squeeze it hard!
  2. Release it and imagine stress pouring out of the drain.
  3. Repeat 5-10 times

 

Balloon Breathing

  1. Put your hands on your head.
  2. Take several short breaths in. With each breath, your hands go up and up like
    inflating a balloon.
  3. Then, deflate the balloon with one long exhale. Let your body relax.
  4. Repeat 5-10 times

Lazy 8 Breathing

  1. Draw a figure 8 on a piece of paper (or I do this one just tracing an invisible one on
    my hand).
  2. Trace the figure 8 with your finger.
  3. As you go up the figure 8, inhale, and as you go down the figure 8, exhale

 

Trace Your Fingers Breathing

  1. Spread one hand wide.
  2. Trace your hand with one finger.
  3. Inhale as you slowly go up each finger and exhale as you slowly go down each
    finger.

Pretzel Breathing

  1. Stretch the arms out in front and cross them. Interlace your fingers.
  2. Reach the arms up overhead as you inhale (you twist from the waist here too if
    you’d like).
  3. Exhale relax the body

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