Why Practice Relaxed Breathing

• Part of a total relaxation therapy program.
• Quick calming effect.
• Helps people who have headaches, anxiety, high blood pressure, trouble falling asleep, Raynaud's or other causes of cool or cold hands, hyperventilation, and other symptoms.

• Moves oxygen into the body and moves carbon dioxide, a waste product, out of the body.
• Brain automatically controls breathing, including the size and frequency of the breath, based on signals from sensors in the lungs.
• Lungs have no muscles of their own for breathing.
• Diaphragm is the major muscle of breathing.
• During inhalation or breathing in, the diaphragm flattens downward, creating more space in the chest cavity allowing the lungs to fill more completely.
• During exhalation, or breathing out, the diaphragm relaxes and returns to its domed shape.
• The diaphragm's movements can also be voluntarily controlled.

• Chest breathing: breathing by expanding and contracting the chest.
• Shoulder breathing: lifting the shoulders when attempting to fill lungs.
• Diaphragmatic breathing: involves in-and-out movement of the abdomen, most efficient exchange of oxygen and carbon dioxide with the least effort.
• Infants and children usually use diaphragmatic breathing.
• Adults change their breathing patterns, usually as an adaptation to stress.
• Diaphragmatic breathing involves slight extension of the abdomen, which many adults try to avoid.
• With relaxed breathing, the shoulders do not move up and the chest does not move out as they do when you take what is commonly called a deep breath.
• Air flows smoothly into and out of the lungs rather than being drawn forcefully and blown out.
• Abdomen rises with each inhalation and lowers with each exhalation.

• Lie on your back in bed, a recliner chair, or on a well-padded floor.
• Practice while sitting and, later, while standing.
• Loosen any tight clothing, especially around your abdomen and waist.
• Place your feet slightly apart. Rest one hand comfortably on your abdomen near your navel. Place the other hand on your chest.
• Inhale through your nose because this allows the air to be filtered and warmed. Exhale through your mouth.
• Concentrate on your breathing for a few minutes, notice which hand is rising and falling with each breath.