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Deep natural breathing exercise

Relaxation exercise


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Deep natural breathing is a powerful and simple relaxation exercise. You can do this exercise for one to two minutes, several times a day.

How to breathe deeply

  • Sit down or lie on your back in bed. Make sure your feet and hands are not crossed.
  • Begin to bring your thoughts and attention to your breath.
  • Feel where your breath comes in and out of your nose.
  • Put one hand on your stomach so you can feel it rise with each breath.
  • Breathe in deeply through your nose. Let your lungs fill completely and your belly to expand, moving your hand outward.
  • Slowly breathe out. Make a "whooshing" sound with pursed lips. (Pursed lips are in the shape of blowing out a candle.)
  • Try breathing out twice as long as you breathe in.
  • Repeat several times in a slow, deliberate manner.

Other things to think about

  • Notice how your body feels when you are breathing.
  • Notice how your muscles soften and how the breathing releases your stress and pain.
  • Gently bring your attention back to your breathing if your mind starts to wander.

Content Source: Allina Patient Education, Deep Natural Breathing, gen-ahc-14888 (3/11)
Review Date: 3/15/2011
Reviewed By: Lori Knutson, RN, BSN, HNB-BC

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