When we are stressed, breathing becomes fast and shallow. Returning to slow, deep breathing is one of the quickest ways to calm the nervous system. The NHS suggests this simple exercise.
Get ready
- You can do it standing, sitting or lying down.
- Loosen any clothing tight around your chest or waist.
- Lying down: arms slightly away from your sides, palms up, legs straight or knees bent.
- Sitting: in a chair that supports your back, arms resting.
- Standing or sitting: feet flat, hip-width apart.
The exercise
- Let your breath flow deep into your belly, without forcing it.
- Breathe in through your nose and out through your mouth.
- Breathe in gently, counting from 1 to 5. You may not reach 5 at first: that’s fine.
- Breathe out gently, also counting from 1 to 5 if it helps.
- Keep going for at least 5 minutes.
Tip
The benefit comes with regular practice. Make it part of your routine, on waking or before bed. It is the foundation of all pranayama.
Source: NHS – Breathing exercises for stress.
