DEEP BREATHING EXERCISES

For relieving stress

Presented by: Gul-e-Aqsa
From: university of karachi.

BENEFITS OF DEEP
BREATHING
Cleanses and rejuvenates your vital channels of energy.
Calms the mind and the nervous system, triggering deep
relaxation
Great preparation for meditation
Increase in the intake of oxygen helps to nourish the body
and brain
The holding of the breath between inhales and exhales helps
to regulate and direct the flow of breath in the body.
Helps to balance the left and right hemispheres of the brain
(linear thinking with creative thinking)
Helps to regulate the heating and cooling cycles of the body
Balances the ultradium rhythm (as one nostril is responsible
for wake cycles and sleep cycles)
Alleviates headaches and calms anxiety and tense mental
states

1# RELAXATION BREATHING
TECHNIQUE
Sit or stand in a comfortable
position.
Inhale slowly through your nose,
focusing on the breathe and
count in your mind 1-2-3-4-5
Exhale through your mouth,
counting for 1-2-3-4-5-6-7-8 as
all the air leaves your lungs.
Let your belly go as you breathe.
Rather than filling up your chest
and raising your shoulders.
It allows more oxygen reach
your lungs.

2# STIMULATING BREATHE.

Inhale and exhale rapidly through your nose,

keeping your mouth closed but relaxed. Your
breaths in and out should be equal in
duration, but as short as possible. This is a
noisy breathing exercise.
Try for three in-and-out breath cycles per
second. This produces a quick movement of
the diaphragm, suggesting a bellows. Breathe
normally after each cycle.
Do not do for more than 15 seconds on your
first try. Each time you practice the
Stimulating Breath, you can increase your
time by five seconds or so, until you reach a
full minute.
*It will make you feel invigorated,
comparable to the heightened awareness you

3# 4-7-8 EXERCISE TECHNIQUE

Exhale completely through your
mouth, making a whoosh sound.
Close your mouth and inhale quietly
through your nose to a mental count
of four.
Hold your breath for a count of seven.
Exhale completely through your
mouth, making a whoosh sound to a
count of eight.
This is one breath. Now inhale again
and repeat the cycle three more times
for a total of four breaths.

4# ALTERNATE-NOSE BREATHING
TECHNIQUE
1)Sit with spine straight and feet flat on the floor
2)Close the right nostril with your right thumb, and inhale
through the left nostril. Inhale into the belly, for a count of
4
3)After inhaling, hold your breath for 4 seconds
4)Exhale through your right nostril while closing the left
with your ring and pinky finger of your right hand for 4
counts
5)Repeat steps 1 to 3, but this time start inhaling through the
RIGHT nostril (while you close the left nostril with your
ring and pinky finger).
) *Start off practicing this breathing exercise for 2
minutes at a time and then increase to 10 minutes for
maximum benefits

5# ABDOMINAL BREATHING
TECHNIQUE

Place one hand on your chest and the other on your

abdomen. When you take a deep breath in, the hand on
the abdomen should rise higher than the one on the
chest. This insures that the diaphragm is pulling air into
the bases of the lungs.
After exhaling through the mouth, take a slow deep
breath in through your nose imagining that you are
sucking in all the air in the room and hold it for a count
of 7 (or as long as you are able, not exceeding 7)
Slowly exhale through your mouth for a count of 8. As all
the air is released with relaxation, gently contract your
abdominal muscles to completely evacuate the remaining
air from the lungs. It is important to remember that we
deepen respirations not by inhaling more air but through
completely exhaling it.
Repeat the cycle four more times for a total of 5 deep
breaths and try to breathe at a rate of one breath every
10 seconds (or 6 breaths per minute). At this rate our
heart rate variability increases which has a positive effect
on cardiac health.

THANK YOU.