The Secret of How to Practice Deep Breathing

Did you know that deep breathing exercises can be a great natural remedy for panic attacks? Many people do not even realize the incredible effects of deep breathing on their bodies. It is one of those naturally-impaired habits that can help you feel relaxed and revitalized in times of stress or nervousness. By learning the many benefits of deep breathing, you can stop your anxiety before it has time to take over.


What exactly is deep breathing? Deep breathing is beneficial because it relaxes your mind and your entire body. During periods of extreme stress, your body releases stress chemicals such as cortisol, adrenaline, and serotonin. These chemicals cause you to react in a way that increases your heart rate and blood pressure, make you feel tense, and can even temporarily impair your cognitive abilities. By learning to control your breathing, however, you can change the way your brain responds to stress and calm your mind. By consciously being aware of your breath and regulating its rate and depth, the chances of spiralling into a panic or fear attack is greatly decreased.

One of the main benefits of practicing deep breathing is that it can help you get rid of feelings of anxiety. If you regularly practice deep breathing exercises, you will become so familiar with how you feel when you are stressed or nervous that it will become second nature. It is important to remember, however, that you are not simply breathing into a calm pond. You are still in a fight-or-fight situation. Your mind is still working out all of the possible outcomes, and your lungs are pumping heavily with carbon dioxide and blood. Therefore, if you do not learn to control this physical response, you will not be able to relax.

To change your reaction to stress, practice deep breathing exercises. You can learn these exercises through guided meditation, an instructional CD, or other means. The most benefit, however, will come from doing the exercises on a daily basis. As your body becomes used to relaxing when under stress, your mind will respond naturally to stress and you will not have to consciously force yourself to breathe into a calm pond.

When you first start out practicing deep breathing, you will find that it can take a little bit of effort to keep yourself relaxed and calm. You may find yourself hyperventilating for a few moments, or you may find yourself having to hold your breath for a long time. As you begin to get comfortable with the process, you will find that you can stay relaxed for longer stretches of time. To make the most of the benefits of practicing this technique, you should place your hand on your belly as if you are trying to check your temperature. You want your belly to feel warm, as this indicates that you have reached a relaxed state of being.

To practice deep breathing, you need to start by sitting down and placing your hands either on your lap or in a fist right below your chest. You can choose to have someone else place their hand on your stomach or on your thigh, but the best way to do this is to just place your hands flat on the floor. Next, you will want to take slow deep breaths. Make sure that you breathe in through your nose, and out through your mouth. Breathe out slowly through your lips, taking one breath at a time.

To exhale, you simply repeat the act of breathing in while looking up and releasing all the air from your lungs. You need to inhale through your mouth, then hold your breath for about two seconds before taking another deep breath. You can use your diaphragm to help you breathe in and out. This will help you increase the strength of the diaphragm and therefore strengthen your lungs.


As you continue to practice deep breathing, you will start to notice how your stress levels are lowered as well as the tension in your muscles. When you have a full belly, then you can focus on the things that you want to do, rather than your problems. To start, you can make a nice, relaxing, peaceful room to work in. Close all the windows and turn off the fans. Lie down in your bed or chair and put your back against it, with your palms up, so that you are looking up at the ceiling. You should be able to trace your breath with your finger tips, from your diaphragm all the way up to your shoulder.