Tag: exhale

Use Breathing To Lower Stress

SUCCESS OVER STRESS

What do you do to relax? Many people sit down with their smartphones or in front of a TV. But these things may not actually help you de-stress. They could make you even more stressed, especially if you’re watching the news or social media.

To fight stress, you need to engage the body’s ability to relax. Your body has a natural way to decrease heart rate, blood pressure and muscle tension. This helps you cope with stress in healthy ways. It can decrease anxiety, too. And it only involves slow, deep breathing and some focus.

Time to breathe

Take a few minutes each day to do this exercise. You may find it makes a huge difference in your stress levels!

* Lie down or sit in a comfortable chair.

* Close your eyes and put one hand on your belly.

* Think about your breathing. Is it fast or slow? Does your hand move up and down when you breathe in and out?

* Slowly bring more air into your lungs. Allow your belly to inflate like a balloon as you breathe in.

* Let the air out gently, letting your belly flatten back down.

Do this for about five minutes to start. Then, increase to 10 minutes or more as you can. Try to do it every day. You’re worth the few minutes it takes to release stress and feel better.

Source: U.S. Department of Veterans Affairs

© American Institute for Preventive Medicine

January 23, 2026
Deep Breathing

Healthylife® Weigh

Part 6

An increased amount of oxygen allows your heart rate to slow down. This produces a calming effect.

1. Sit in a chair, arms at your sides, with your legs uncrossed. Or, lie down on a comfortable surface, like a bed or couch.

2. If you are able, close your eyes. Do not close your eyes while driving or operating machinery.

3. Note any tension in your muscles.

4. Slowly inhale through your nose, expanding your abdomen first. Fill your lungs next.

5. Hold your breath for 2 to 4 seconds.

6. Slowly exhale.

7. Repeat this exercise for several minutes.

Your chest should feel less constricted. You should feel less stress and tension physically and mentally. Problems haven’t gone away, but you may feel more ready to tackle them or cope with a negative emotion.

Practice Deep Breathing: Take a Rest from Your Emotions

Detach yourself from your thoughts and emotions. Imagine sitting on a hill and viewing your thoughts and feelings at the bottom of the hill. Observe your thoughts as they pass by. Or, you can stop and think about them. Tell yourself: “I have control over when and how I think about a situation.”

Put your emotional reactions to a situation or issue to rest for awhile. This helps your mind use logical thinking.

© American Institute for Preventive Medicine

January 23, 2026

Tag: exhale

Use Breathing To Lower Stress

Deep Breathing