Breathing Exercises to Help You Relax

Deep breathing can help relax your body and calm your mind. Here are three simple techniques: morning breathing, roll breathing, and deep breathing. Practice each a few times on your own.

1. Morning Breathing

Use this when you wake up or anytime you need an energy boost.

• Stand with knees slightly bent and fold forward, letting your arms hang.
• Inhale slowly and roll up to standing, lifting your head last.
• Hold your breath briefly, then exhale fully. Repeat as needed.

2. Roll Breathing

Can be done sitting or lying down. It has two steps.

Step 1:

• Place one hand on your belly and one on your chest.
• Inhale through your nose to fill your lower lungs; your belly hand rises while your chest remains still.
• Exhale slowly through your mouth. Repeat 8–10 times.

Step 2:

• Inhale again, filling your belly first and then your upper chest.
• Feel both hands rise, then fall as you exhale slowly.
• Continue, letting your breath move like waves.

3. Deep Breathing

Sit upright with feet on the floor.

• Take five slow breaths, inhaling through your nose and exhaling through your mouth.
• Count silently: “In, 2, 3, 4, 5… Out, 2, 3, 4, 5.”

Practicing these exercises regularly can help you feel calmer and more relaxed.

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Related to: 

• Mental Health