How To Control Your Breathing Rate

Learning to control your breathing rate can be an excellent stress-management tool. In today's society, where stress and anxiety are common, it is important to have simple and easy ways to unwind and relax after a rough day. We each have an optimal breathing rate in which our body and mind perform to their maximum potential. Unfortunately, this can be disrupted by stress, fatigue and other environmental or emotional factors. Learning to control your breathing can be beneficial to both your mental and physical well-being.

Instructions

• 1

  Sit or lie down in a comfortable position. Doing so in a quiet area will allow you to concentrate better.

• 2

  Observe your own breathing pattern. Note the duration of both inspiration (breathing in) and expiration (breathing out). Also pay attention to the rising and falling of your abdomen or chest as you breathe.

• 3

  Practice breathing from your diaphragm, located below your rib cage, rather than from your chest. Placing your hands along the edges of your rib cage will help you monitor this. Correct diaphragmatic breathing will expand your rib cage outward.

• 4

  Slow your breathing rate, while maintaining diaphragmatic breathing. Take deep, even breaths, making sure inspiration and expiration are of equal duration.