Has anyone ever told you to calm down and take a deep breath? As it turns out, there’s some science behind that.
Studies show that using deep, relaxing breathing techniques may help trigger a relaxation response that has physical and mental health benefits. One of the reasons that taking deep, relaxing breaths can help your body relax is that it mimics the calm, steady way you breathe when you’re relaxed.
How to Do Deep, Relaxing Breathing Exercises
One effective breathing technique, recommended by the University of Michigan Medical Department, is called “belly breaths.” To give belly breaths a shot, follow these steps:
- Sit somewhere comfortable or lie flat on your back.
- Place one hand on your belly – just below the ribs- and place the other hand on the middle of your chest.
- Breathe in deeply through your nose, and feel your belly push your hand outward. Your chest should not move.
- Next, breathe out through lips – pursed, like when you’re whistling. You should feel the hand on your belly go back in. Use that hand to help push all the air out.
- Do this exercise 3 to 10 times. Don’t rush.
Once you’ve gotten good at belly breathing, you might want to try another method of deep, relaxing breathing called “4-7-8 breathing.” This is how you do it:
- As with belly breathing, start by putting one hand on your belly and the other on your chest.
- Take a slow, deep breath in from your belly. Silently count to 4 as you inhale.
- Hold your breath as you silently count from 1 to 7.
- Exhale completely, while silently counting from 1 to 8. By the time you get to 8, you should have gotten all the air out of your lungs.
- Repeat this exercise 3 to 7 times or until you feel calm.
How Often Should You Use Deep, Relaxing Breathing Techniques?
There’s no exact right number. To start, try incorporating deep breathing techniques into your daily routine. Begin by doing them for 5-10 minutes in the morning or evening. This will help you get into the habit of deep breathing.
Along with making deep breathing a daily habit, remember that you can try deep breathing techniques any time you are feeling stressed, anxious, or upset. For example, you can try deep breathing before a test, a difficult conversation, a stressful day at work, or before having blood drawn at the doctor.
Along with incorporating these breathing techniques, you can also use relaxation support supplements from Sanesco, Natural Vitality, and Neuroscience.
Sanesco is a professional-grade brand specializing in neurotransmitter and hormone balance support supplements. The company’s product catalog includes supplements that help to maintain balances in the brain for a healthy mood, memory, focus, weight, metabolism, blood sugar levels, pain, sleep, energy, and libido.
For feelings of calm, try Lentra GABA Receptor from Sanesco. Lentra is a natural anxiolytic formula targeting GABA-A receptors, and L-theanine for feelings of calm and relaxation.
Natural Vitality was founded on the principle that the right supplements are necessary for a healthy and sustainable life. This purpose-driven company says the nutrient content of the American diet has declined over the last 60 years, which means that choosing the right supplement is necessary to help sustain good health.
One supplement to consider from Natural Vitality is Calm Gummies in Raspberry-Lemon flavor. Calm Gummies provide all the benefits of Natural Vitality’s Calm magnesium, but in a great-tasting and kid-friendly formula.
When all else fails, turn to Neuroscience. NeuroSciencehas a line of nutraceutical formulas that target a spectrum of neurotransmitter imbalances. The unique combination of neurotransmitter precursors, herbal ingredients, and enzymatic cofactors provide idea support for many of today’s most common health concerns.
To support calm and relaxation, try Neuroscience’s Calm CP. Calm CP decreases cortisol levels and provides ingredients important for calm, sleep, and management of blood sugar.
What’s your most reliable technique for getting and staying calm?