To breathe slowly, inhale gently through your nose, hold briefly, and then exhale slowly through pursed lips.
Here's a more detailed breakdown:
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Inhale: Gently breathe in through your nose. Aim for a slow, controlled inhale, focusing on expanding your abdomen rather than just your chest. Try to inhale for a count of 2.
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Brief Pause: Hold your breath briefly at the top of the inhale. This is optional, but some find it helpful.
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Exhale: Pucker your lips as if you were about to whistle or blow out a candle. Slowly exhale through your pursed lips for at least 4 counts. Focus on completely emptying your lungs.
Key Points:
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Nose vs. Mouth: Breathing through your nose filters and humidifies the air, making it easier on your lungs.
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Diaphragmatic Breathing: Focus on using your diaphragm, the muscle beneath your lungs. You should feel your belly rising and falling rather than just your chest. This allows for fuller breaths and can promote relaxation.
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Counting: Using a count can help you maintain a consistent and slow breathing rate. Adjust the counts as needed to find what feels most comfortable for you.
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Relaxation: Pay attention to your body and release any tension you might be holding, especially in your shoulders and neck.
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Practice: Like any skill, slow breathing takes practice. Try to incorporate it into your daily routine, especially during times of stress or anxiety.
