Birch Tree Psychology

Specializing in Therapy for Children, Adults, and Families


Deep Breathing Exercises

Posted by Brittany on February 6, 2012 at 2:10 PM

The deep breathing exercises below can help people recover from anxiety, stress, and tension. People who practice deep breathing for 10-15 minutes each day fall asleep better and sleep more deeply. They also think more clearly and are less likely to suffer from depression or anxiety. Research has also found that people who meditate are less likely to become ill.

While breathing deeply, repeat every phrase, silently, in your mind three times. Say the phrase in a quiet, thoughtful way. Pause after and notice how you feel. Focus on your feelings for two or three breaths. Practice each set of exercises until you are quite comfortable with them. Then you can try a different set.


Set 1:

I feel quite quiet.... I am easily relaxed..... My right arm feels heavy and relaxed....My left arm feels heavy and relaxed.. My arms feel heavy and relaxed....My right leg feels heavy and relaxed.... My left feels heavy and relaxed... My arms and legs feels heavy and relaxed...My hips and stomach are quiet and relaxed...My shoulders are heavy and relaxed...My breathing is calm and regular...My face is smooth and quiet...I am beginning to feel quite relaxed.


Set 2:

My right hand is warm...My left hand is warm...Warmth flows into my hands...My hands are warm...My right foot is warm...My left foot is warm.... My hands and feet are warm...Warmth flows into my hands and feet....My eyes are comfortably warm and peaceful...My forehead is cool and my eyes are warm...I am warm and peaceful.


Set 3:

My breathing is calm and regular...My heartbeat is calm and regular...I am at peace...Sounds and sights around contribute to peace...Peace goes with me though out the day...There is nothing to bother and nothing to disturb.

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Reply Dr. David Steinbok
2:36 PM on February 6, 2012 
As a Clinical Psychologist i can attest to the fact that deep breathing is essential for stress/anxiety reduction. Great Post!!!
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