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Deep breathing

Deep breathing

Deep breathing is a simple but effective way to reduce stress and promote relaxation. In this guide you will learn how to use this technique correctly.

🎯 Goal

🧘‍♀️ Find a quiet place

To begin deep breathing, find a quiet place where you won't be disturbed. It can be your bedroom, a park or any other place where you feel comfortable. For example, you could sit on a soft carpet in your living room, with your eyes closed and without any disturbing noises.

🪑 Sit down comfortably

Sit comfortably, either on a chair or on the floor. Your spine should be straight and your feet flat on the floor. For example, you can sit on a chair with your feet flat on the floor and your hands resting loosely on your knees.

🌬️ Concentrate on your breathing

Close your eyes and focus on your breathing. Notice how the air comes in through your nose and goes out through your mouth. For example, you might notice how your chest and abdomen rise when you breathe in and fall when you breathe out.

🎈 Breathe in and out deeply

Inhale deeply through your nose, hold your breath for a few seconds, and then exhale slowly through your mouth. Repeat this process several times. For example, you might inhale while counting to four, hold your breath while counting to seven, and exhale while counting to eight.

🔄 Repeat the exercise

Repeat the exercise for about 5-10 minutes or until you feel relaxed. You can do this exercise several times a day, especially in stressful situations. For example, you could do this exercise in the morning after getting up and in the evening before going to bed.

💬 Use positive affirmations

While breathing deeply, you can use positive affirmations to calm your mind and relieve stress. For example, you could say, "I breathe out stress and breathe in calm."

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