Deep breathing whit Yolanda Cuevas, psychologist and mindfulness expert at ekilu

Breathing is something we do naturally and without being aware of it, but it is also a very powerful relaxation tool. However, it will only work if it is done with awareness, and it will help you to prevent the harmful effects of stress and anxiety.

Most people today breathe from their chest. When we inhale air through our nose, we expand the chest upwards and forwards. Nonetheless, this breathing is superficial and hinders oxygen exchange in our body. When we are worried or are feeling anxious, our breathing becomes even shorter and more superficial, and our heart rate increases. This brings about fatigue more quickly and reduces mental clarity.

To counteract this feeling, we need to practice abdominal breathing so that the blood receives more oxygen. This way, blood pressure is reduced and muscles relax, bringing about a calmer state that gives us to back our calmness and mental clarity. In order to achieve this, follow these simple steps:

1. In a tranquil place, sit comfortably or lie on your back in a relaxed manner.
2. Place one hand over your abdomen.
3. Close your eyes and focus on your body. Concentrate on your breathing and feel its rhythm.
4. Breathe in slowly and deeply through the nose until your abdomen is expanded.
5. Hold the breath for a few seconds.
6. Breathe out slowly through the mouth.
7. Repeat. Feel how your abdomen expands when you breathe in and how it contracts when you breathe out.

Basic relaxation exercise:

Count to four while you inhale, count to four while you hold your breath, and count to four while you breathe out. You can gradually increase the count as you breathe out. That is, breathe in counting to 4 and release the breath slowly through the mouth on a count of 5, 6, 7… This type of breathing is not only useful if you feel a peak of momentary anxiety, but it is also useful for preparing yourself for going to sleep.

If you can do this breathing every day, once or twice a day to make it into a habit, you will feel enormous benefits, which could be the beginning of a beautiful journey towards a calmer life.