How to Use Yoga Breathing to Relieve Stress

We are all born knowing how to breathe, but as we age we develop inefficient breathing methods and habits. Yoga breathing is a great method for relieving stress and improving oxygen flow. It may take time at first to retrain your body and diaphragm to breathe deeply and correctly, but when you concentrate on your breath you will begin to let go of unneeded thoughts, habits and patterns. Here are some simple steps to follow to deepen your breathing, expand your lung capacity and relieve stress.

Things You'll Need

  • Sturdy chair
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Instructions

    • 1

      Begin by stretching out on the floor. The key is to get comfortable.

    • 2

      Place one hand on the abdomen and one hand on the lower ribs. Practice filling up those areas with air by breathing through your nose.

    • 3

      Control your breathing by inhaling, holding your breath and then exhaling. Breathe in for 5 to 10 seconds, hold for the same amount of time and exhale for the same amount of time. Be consistent but comfortable in your timing. If you cannot hold for 10 seconds, try 7 or 5.

    • 4

      Practice these skills at night, but try using them throughout the day. The skill of breathing deeply through your diaphragm rather than shallow through your chest is learned over time.

    • 5

      Sit upright in a hard, sturdy chair. Sit tall but not stiff with your feet flat on the floor.

    • 6

      Place your hands on your waist between your ribs and your pelvic bone.

    • 7

      Squeeze gently as you practice controlled breathing in the same time intervals as listed above.