header

Breathing Exercises 

activate the relaxation response

Article by Dr. Layla Sade

Photography by Dr. Layla Sade

The following is a series of breathing exercises that are used as a technique to activate the relaxation response. When your body is relaxed, you are not only more relaxed, but also more naturally energized and productive.

Technique 1

Sit quietly in a straight-backed chair to allow for better posture and deeper breaths:

  • Close your eyes.
  •  Breathe naturally and begin to notice your breathing.
  • Do this for a few minutes.
  • Breathe deeply and slowly from your abdomen to the count of five.
  • Hold your breath to the count of seven.
  • Breathe out slowly to the count of nine.
  • Continue with this breathing exercise for another five minutes.

Technique 2

Sit quietly on the floor or in a chair:

  • Close your eyes.
  • Place your palms on your abdomen.
  • Allow your abdomen to extend as you inhale slowly to the count of five.
  • Hold your breath to the count of seven.
  • Exhale slowly through your mouth to the count of nine or more.
  • Repeat for a five minute breathing session.

Technique 3

Stand or sit as this is an “energizing” breathing exercise:

  • Breathe in deeply
  • Exhale forcefully through your nose. You will notice that your abdomen gives a little “kick.”
  • Breathe and exhale through your nose in short bursts, similar to panting of a dog.
  • Continue this for three rounds. Count from forty to eighty breaths per round.
  • Your abdomen will get a workout and you will wake up your brain and body.

Technique 4

Lie down on your back with your arms slightly extended at your sides and legs slightly spread apart:

  • Breathe in and hold your breath as you tighten your legs and feet. Hold. Relax as you exhale.
  • Breathe in and hold your breath as you tighten your abdomen. Hold. Relax as you exhale.
  • Breathe in and hold your breath as you tighten your buttocks. Hold. Relax as you exhale.
  • Breathe in and hold your breath as you tighten your face. Hold. Relax and exhale.
  • Breathe in and hold your breath as you tighten your entire body. Hold. Relax and exhale.
  • Completely relax your entire body and let your mind let go of any tension. Lie in this state completely relaxed for ten minutes.

Businesses Featured in this Article

Related Businesses

Heights of Wellness

Holistic

Heights of Wellness

Hartford, CT

Hi, my name is Chung Yueh-Ching, the wellness educator at Heights of Wellness. You will fall in love with life when you...

Tree of Life Chiropractic

Holistic

Tree of Life Chiropractic

Portland, ME

Our team is passionate about creating a community practice where like minded people can come together and build a healthy...

See More

Related Articles

See More