Simple Breathing Exercise

Learn a Simple Breathing Meditation

Taking time out to meditate is important. Many of us have busy schedules and I wanted to create a simple exercise for you that promotes relaxation.

One of the simplest tools for relaxation and meditation is focusing on your breath.

Deep breathing is one of the best ways to lower stress in your body. When you breathe deeply, it sends a message to your brain to calm down and relax. Deep breathing lowers your blood pressure and heart rate.

Deep breathing exercises are beneficial to practice at least once a day. If you have a lot of stress in your life, I suggest that you do this when you wake up and then again before you go to bed.

Sit in a comfortable position. Release and let go of any tension in your body. Feel your muscles relax.

Gently close your eyes. Hold onto your abdomen with both hands. Imagine a glowing, soothing, glowing pink ball in your belly. Now breathe in slowly through your nose and feel the pink ball in your belly expand. Say to yourself “I breathe in peace and calm.” Hold for a few seconds and then slowly exhale through your mouth. Say to yourself: “I breathe out all my life’s stressors.” Imaging the pink ball deflating as you let go of all of your stress. As you exhale release all of your emotional and physical tensions and let your body and mind relax completely. Repeat this 3 times. Breathe fully into your belly as it rises and falls with your breath. Be sure to get up slowly after this exercise because getting up abruptly could cause dizziness.

There are many benefits to breathing exercises. It helps promote relaxation, ease stress and anxiety, and it helps improve sleep. You can use these techniques before a stressful work meeting too or a stressful life event. 

Breathing techniques are typically safe and the exercises assist to strengthen your lungs, relax and decrease stress and anxiety. However, if you do have Asthma or another type of lung disease, you should speak with your doctor about incorporating breathing exercises into your lifestyle. And remember to only hold your breath for 2-4 seconds.

Jaime Fitzpatrick