How do I practice deep breathing for relaxation?

You can do a mini-relaxation anytime, anyplace. The only time that minis don’t work is when you don’t do them. Here are some opportunities to do a mini: While stuck in traffic.

When put on hold during an important phone call. While in a doctor’s waiting room. When you’re about to undergo a medical test or procedure.

When someone says something that bothers you. At all red lights. When waiting for a phone call.

In the dentist’s chair. When you feel overwhelmed by what you need to accomplish in the near future. While standing in line.

When you’re in pain. When you’re about to yell at your kids. At the end of the day, right before you pick your kids up from school or day care.

Lie flat on the floor, with one hand on your belly and one hand on your chest. Take a deep breath in slowly—it should take about five seconds for you to inhale (imagine your lungs filling up with air). As your diaphragm pulls your chest cavity down, your belly button should move away from your spine, filling your lungs.

Your chest will also widen and perhaps rise. When your lungs feel full, and you even feel a tiny bit of discomfort in the solar plexus, just below the breastbone, exhale slowly (taking about seven seconds). Pull your belly button to your spine to get all the air out.

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