Deep and slow breathing can be a helpful practice on days we’re feeling stressed, anxious or agitated. When we take longer exhales than inhales it stimulates the part of our nervous system responsible for feeling calm - the vagus nerve. This type of breathing slows your heart rate, and reduces blood pressure and tension in the body.
If you’re wearing a smart watch, you can see how this breathing pattern works to reduce your heart rate in real time. Notice how your heart rate decreases as you exhale, compared to breathing in.
Here are some breathing exercises to try:
Deep and slow breathing exercises help reduce stress by activating the body’s relaxation response. Deep slow breathing is linked to a lower heart rate, muscle tension, blood pressure and cortisol (our body’s stress hormone). Why not incorporate breathing exercises in your daily routine?
Before you begin, take a deep breath in and feel your lungs fill up with air. Now slowly exhale.
Let’s begin:
Breathe in for 4 seconds
Hold the breath for 4 seconds
Breathe out for 4 seconds
Hold the breath for 4 seconds
Let’s try it again
Breathe in for 4 seconds
Hold the breath for 4 seconds
Breathe out for 4 seconds
Hold the breath for 4 seconds
Deep and slow breathing exercises help reduce stress by activating the body’s relaxation response. This type of breathing slows your heart rate, and reduces blood pressure and tension in the body.
The 4-7-8 breathing exercise involves breathing in for 4 seconds, holding the breath for 7 seconds, and breathing out for a count of 8 seconds.
Let’s begin:
Breathe in for 4 seconds
Hold the breath for 7 seconds
Breathe out for 8 seconds
Let’s try it again,
Breathe in for 4 seconds
Hold the breath for 7 seconds
Breatheout for 8 seconds
