Breathing for Relaxation and Stress Management

• 1). Sit in a chair with your back straight and your feet on the ground.
  
  
• 2). Inhale for four seconds, pushing your stomach out while taking air into your lungs. Feel your ribs expanding and your chest and collarbone lifting. Your torso will be expanded and full.
  
  
• 3). Hold this breath for 16 seconds if possible, or for as long as you can.
  
  
• 4). Exhale for eight seconds. Relax your collarbone and ribs and finally pull your stomach in to release the remaining breath from your lungs.
  
  
• 5). Perform the exercise as many times each day as needed to feel relaxed.
  
  

Breathing to Increase Energy and Concentration

• 1). Sit up straight in a chair or on the floor.
  
  
• 2). Inhale and relax your stomach muscles. Feel your abdomen expanding and continue inhaling until you feel your chest and ribs expand.
  
  
• 3). Hold the breath for four seconds.
  
  
• 4). Exhale slowly. As you begin to exhale, make a humming sound. Continue the humming sound as long as you can while exhaling.
  
  
• 5). Stop humming, take a short break and begin the exercise again. Practice the exercise four to six times up to three times each day.
  
  

Deep Breathing for General Good Health

• 1). Lie flat on your back, placing a pillow under your neck for comfort.
  
  
• 2). Place your hands on your stomach at the bottom of your rib cage, with your palms facing your stomach and your fingers barely touching.
  
  
• 3). Take a slow, deep breath, feeling your abdomen expanding and your fingers separating from one another. This movement of the abdomen indicates that the lungs are being used to their full capacity.
  
  
• 4). Repeat this exercise four to six times up to three times a day.