Do Breathing Exercises At Home or
Work To Calm, Relax and Energize

Did you know if you regularly do breathing exercises at home, or almost anywhere quiet and well ventilated, you can reduce stress, tension, tiredness, anxiety and nervousness, improve your sleep and boost your immunity? These are just some of the benefits of the breathing exercises and relaxation techniques below.

The first breathing exercise emphasizes exhalation to expel stale air from your lungs, increase oxygen intake and prepare you for the next exercise. The second exercise combines slow, deep breathing with fluid arm movements to boost oxygen intake, circulate your blood, balance your breathing and calm and relax you.

Breathing Exercise 1: Sitting


1. Best done sitting, but can also be done standing or lying down.

Sit on the front edge of a firm but comfortable chair.

Keep your back straight and your hands on your thighs or knees.

Look straight ahead.

Relax your shoulders.

2. Exhale forcefully through your MOUTH to empty your lungs.

At the same time contract (tighten) your abdominal muscles and bend forward. This helps to expel the air.

When your lungs are totally empty, immediately relax your abdominals and gently inhale through your NOSE as you sit back up. Inhale till your lungs are no more than 1/2 full, then immediately start exhaling again through your mouth.

An exhalation followed by an inhalation totals one round. Try and do 10 rounds to begin. Build up to 3 sets of 10 rounds, 2-3 times a day. In between each round and at the end of the final round take a couple of slow, deep breaths to balance your breathing.


  • Expels stale air & impurities from your lungs & blood
  • Clears your nasal passages & sinuses
  • Floods your system with fresh oxygen
  • Energizes & balances you
  • Tones your nervous system


  • Do it whenever you feel tired, stressed or anxious
  • All smokers & city dwellers should do this exercise
  • If you feel dizzy, stop & take a few slow, deep breaths
  • Do it to help you wake up & before other exercises or sports

Do Breathing Exercises at Home
or Work for Better Health!

Breathing Exercise 2: Standing


1. All breathing is done slowly and smoothly through your NOSE.

Stand with your back straight and your feet about shoulder width apart.

Sink your weight into your legs.

Place your hands in front of your abdomen and cup your right hand in your left hand.

Look at the ground at a spot about 2 metres (6 feet) in front of you.

2. Inhale as you slowly raise your arms up and away from your body.

3. When your arms are about parallel with the ground, stop inhaling, drop your wrists and begin lowering your arms.

As you lower your arms, begin exhaling.

Note: Raise and lower your arms smoothly and fluidly, just as if they are wings on a bird.

4. Continue exhaling until your hands are back in front of your abdomen.

No need to cup your hands though.

Just let them meet at the fingertips, in preparation for the next stage.

Pause your breathing for a couple of seconds.

5. Begin inhaling again as you raise your hands vertically in front of and close to your body.

6. As your hands near your chest, turn them to face you.

Continue to slowly and smoothly inhale.

7. Straighten your arms up above your head as you complete your inhalation.

Hold your breath for a couple of seconds as you stretch your arms up as high as you comfortably can without lifting your feet.

8. Exhale as you slowly bring your arms down in an arc away from your body.

9. and back to the starting position with hands cupped, as in step one.

This completes one round.

Pause briefly then commence inhaling as you begin another round.

Do 10-12 rounds to begin.

Build up to 25-30 rounds, twice a day, or simply do the exercise for 10-15 minutes each time.

The longer you do it the better.


  • Calms & relaxes you
  • Increases oxygen intake
  • Balances your breathing
  • Tones your nervous system


  • Do Breathing Exercise 1, above, first
  • Do this exercise after you get up & before bed
  • Focus on your breathing, not on external distractions

Before you do breathing exercises at home, or anywhere else, pressing certain acupressure points on your body will greatly enhance the effects of the exercises. Here are two powerful: Stress Busting Acupressure Points

Also, when you do breathing exercises at home before bed, doing the following stretching exercise beforehand will help you sleep:

Forward Backward Bend

Additionally, if you do breathing exercises at home just after you get up, it's a good idea to loosen and stretch for a few minutes first. Try these:

Abdominal Lift
Back Twist
Back Arch
Forward Lunge

Remember, if you want to reduce stress, tension or anxiety, do breathing exercises at home, at work, in a park, on the beach - anywhere that's fairly quiet and well ventilated, but not too windy! Slow, deep breathing is absolutely the best way to calm and relax yourself.

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