Deep Breathing
Use deep breathing to calm down and improve your mental health.
HOW? Taking slow deep breaths activates your parasympathetic nervous system (also known as your “rest-and-relax system”). With slow deep breathing, you take in more oxygen, your heart rate slows, your blood pressure lowers, and your mind starts to slow down.
This is the opposite of your sympathetic nervous system, also known as the “flight or fight stress response”. The sympathetic nervous system is our default. It is activated during times of stress.
When the sympathetic nervous system is activated, taking slow deep breaths allows the parasympathetic nervous system to restore a state of calm in the body.
Click on “the shorts” in the link below for guided deep breathing.
Use the youtube video links below as a guide:
4:6 Breathing with Mountains Background
Try these 3 types of deep breathing on your own.
2:4:6 Breathing - Inhale for a count of 2, Hold for a count of 4, then slowly Exhale for a count of 6, Repeat (As you exhale, consciously relax your muscles and release tension from your mind and body.)
3:6:9 Breathing - Inhale for a count of 3, Hold for a count of 6, then slowly Exhale for a count of 9, Repeat (As you exhale, consciously relax your muscles and release tension from your mind and body.)
Box Breathing - Inhale for a count to 4, Hold for a count of 4, then slowly Exhale for a count of 4, Hold for a count of 4, Repeat (As you exhale, consciously relax your muscles and release tension from your mind and body.)
Perform these deep breathing techniques for 5 to 10 rounds. Use your fingers to keep count.