3 Breathing Exercises for Stress Management
These tried-and-true breathing exercises can help you take on the day.
2. The 4-7-8 Approach:
You can choose to sit up or lie down. Place one hand on your belly and the other on your chest. Breathe in from your belly for four counts, inhaling slowly. Then hold your breath for seven counts. Exhale to the count of eight, pushing all the air out of your belly. Repeat three to seven times.
3. The Roll:
Start off by lying on your back with knees bent. Place your left hand on your belly and your right on your chest. Fill up your lower lungs (making sure that your belly protrudes out and your chest holds still). Inhale through your nose; exhale through your mouth; repeat the process eight to 10 times. Then, for the second part of the exercise, inhale first into your lower lungs and then continue into your upper chest. Watch your right hand rise as air enters. Exhale, making a subdued “whoosh” noise; watch your left hand fall followed by your right. Repeat this relaxing exercise, in which you are mimicking the motion of rolling waves, for three to five minutes.