Breath Your Stress Out

by the OneCare Group Editorial Team

Breathing exercises offer many physical and mental health benefits.

This calming breathing exercise for managing stress, anxiety, and panic takes only a few minutes and can be practiced anywhere.

To get the maximum benefit, incorporate it into your daily routine.

You can perform this exercise while standing, sitting in a chair with your back supported, or lying down on a bed or a yoga mat on the floor.

Make sure you are as comfortable as possible. If you can, loosen any clothing that might restrict your breathing.

If lying down, position your arms slightly away from your body with your palms facing upward. Your legs can be straight, or you can bend your knees with your feet flat on the floor.

If you’re sitting, place your arms on the chair arms.

If you’re sitting or standing, place both feet flat on the ground. Whatever position you’re in, place your feet roughly hip-width apart.

• Let your breath flow as deep down into your belly as is comfortable, without forcing it.

• Try breathing in through your nose and out through your mouth.

• Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first.

• Then let it flow out gently, counting from 1 to 5 again, if you find this helpful.

• Keep doing this for at least 5 minutes.