How to Breathe Easier

African American man tips his head back and takes a deep breath
Medically Reviewed
March 21, 2023

It is incredible what a little deep breathing can do to help you manage and even reduce stress. But, when discussing reducing stress, regular breathing will not do much. However, there are specific techniques to offset stress symptoms by breathing effectivelyThe good news is  we are sharing with you how to breathe easier.

Breathing techniques are taught in Qigong, meditation, and yoga classes, but simple techniques can be mastered and performed at home or at work. Deep breathing is an intrinsic part of meditation and yoga.

If you are new to meditation or curious, mastering deep breathing is an excellent primer exercise for meditation. 

Use the following approach to deep breathing to help your body relax, relieve stress and clear the mind. You can practice this technique anytime, anywhere, with instant benefits.

Interesting side note; this technique is also called “Infant Breathing” because it mirrors how a baby’s belly rises and falls with each breath.

We recommend you begin with ten breaths, and once you feel comfortable, you can work toward practicing the technique for a specific amount of time. Once you have mastered the ten breaths, dedicate 10 – 15 minutes a day to these meditation breathing techniques.

  1. Find a comfortable position – sitting, lying down, or even standing.
  2. Close your eyes.
  3. Rest your hands on your lower abdomen, directly below your belly button.
  4. Slowly inhale through the nose, filling the area under your hands with air.
  5. Exhale slowly through your mouth, and your stomach will contract naturally.
  6. Repeat for ten breaths or until you feel relaxed.

Breathing Techniques for Meditation Tips:

  • Your shoulders and rib cage should only register a slight movement; the focus should be on drawing air deep into your abdomen.
  • Do not force the air in; the breath should be natural and deep, not gulped.

What may come as an initial surprise if you are new to this, it feels good to breathe deeply. There is a reason! Deep breathing releases endorphins. Endorphins are the body’s natural painkillers and happiness boosters.

Another benefit of deep breathing is more efficient blood flow. Oxygen supplies energy to our bodies and brain. 

After practicing deep breathing, you may notice an energy boost and a calmer state of mind. And all of this calming results in reducing stress hormones in your blood, immediately benefiting your health. 

Nava Health features acupuncture and massage services; if you want more ways to manage stressschedule your next stress-reducing appointment today.