Practicing Deep Breathing
“Find somewhere comfortable to sit. Sit in an erect posture and bring your chest forward, allowing your shoulders to fall back. Relax you gaze and rest your hands on your lap. Breathe with your abdomen, allowing your belly to expand on inhalation and contract on expiration.
Inhale through your nose for a count of four. Then exhale through your nose for a count of six. Repeat this process six times.” – Excerpt from Psychology Today (link below)
The Many Benefits of Deep Breathing
- focusing on your breathing calms your brain
- regulates your blood pressure
- affects the heart, the brain, digestion and the immune system
- activation of the parasympathetic reaction – the neuro-physiological response that calms us down
- relaxes the muscles and allows for an increased oxygen supply to the body
- enhances focus during meditation
- a positive effect on depression and anxiety related disorders
“Focusing on the breath has drastically changed my life, allowing me to feel calm and less anxious in social situations, before job interviews, on the metro, during meditation, when conflicts with friends arise, during moments of solitude and many more situations. Deep breathing has helped me through panic attacks and moments of high stress.
The beauty of deep breathing is that it can be practiced anywhere, anytime, with anyone and it costs nothing! I encourage you to start your practice in a quiet, restful place. This will help you explore what deep breathing truly looks like to you. Then I challenge you to incorporate it into your daily life. The benefits will astound you…” – Anthony Sartori, Co-President of SPARC