How to Perform Slow Deep Breathing Technique
Have you ever been stressed, taken a deep breath, and felt better? Well, there’s a reason we’ve been doing this for thousands of years. By performing slow deep breathing, you are telling your brain that everything is okay. This then allows your brain to send “safety” signals throughout the body. Eventually, the breath normalizes along with the stress.
Want to be so relaxed that no stressor can touch you? Then, it is time to learn about this slow deep breathing technique. I have provided a few different variations of it so that you can find the one you’re most comfortable with. Though they’re mostly the same, each contains a few important differences. Take a look below to get started.
How to Perform Slow Deep Breath Properly
Slow Deep Breathing Technique 1
Close your eyes, and breathe in through your nose as slowly as possible until ZERO air is left. This initial inhale can take anywhere from 8-20 seconds. You then hold your breath for 2-5 seconds (while holding your breath, focus on the center of your forehead and search for the pulse), then slowly release the air through your nose. As you release out, you can envision stress leaving your body through your legs, one side of your body at a time. You can picture this stress as smoke or vapor and imagine it leaving your body as you exhale. The inhale and exhale should take somewhere between 20-30 seconds in total.
Slow Deep Breathing Technique 2
With your eyes closed, start taking a slow deep breath in through your nose until there is NO air left. You then hold your breath for 8-10 seconds and imagine your body filling up with energy. Also, while holding your breath, you want to attempt to consciously feel all body parts, noticing the level of relaxation. Once the breath has been held for at least 8 seconds, you then exhale through the nose with some degree of force. You want the breath to feel like a sigh initially on the exhale, and then you slow down the rest of the breathing until there is NO air left.
Slow Deep Breathing Technique 3
With your eyes open, start inhaling through your nose as slowly as you can until you have no air left. You then hold for 2-3 seconds, and release the breath slowly out the nose. You then repeat this over and over while engaging in some other activity. In this variation of the breath, you do not visualize anything at all. You can even be watching TV, listening to music, going for a walk, or doing nearly anything you want. The key is making sure you remain aware of your breath until it becomes automatic. Though I love this strategy because it can be done anywhere, it should not be the only way you perform the slow deep breath.
Schedule for Slow Deep Breathing Technique
For the best results, you must repeat the breath continuously for 25-30 minutes. This should be done twice daily, ideally first thing in the morning and last thing at night. If you have a history of trauma, you may need as long as 40 minutes twice daily to gain full control of your symptoms. In between the breathing sessions, remind yourself to be aware of the pace of your breath. Once you become aware, take a few slow deep breaths and recenter. If you do this several times in your day, it can be a valuable tool that will help you maintain the benefits.
Does this sound like a lot of time and work to you? Though it may feel that way, it’s a small price to pay for the benefits you get. Remember, if you find yourself stressed during the day, you can use slow deep breaths. It can be done while driving, at work, having conversations, watching TV, or doing nearly anything. This is why it is so valuable. The key is just reminding yourself to BE AWARE of the pace of your breath as often as possible.
Using Healing Frequencies with Breathwork
If you need some audio to stay focused, you can use binaural beats, bilateral stimulation, or other healing frequencies. These frequencies have been shown to have a positive effect on the brain. In my experience, combining these frequencies with a slow deep breathing practice can be immensely powerful. Refer below for a few of my favorite healing frequencies:
FAQ – Healing Yourself with Slow Deep Breathing
How long until I notice benefits from slow deep breathing?
You can notice your body starts to relax even after the first 25-minute session. After doing daily for months, these benefits compound, eventually changing your aura, personality, and entire being. Make a commitment to do it for just two weeks, twice daily for 25 minutes per session. This will give you enough consistency to see how helpful it can be.
How often do I need to do this slow deep breathing exercise?
I would start by performing the breathing technique 25 minutes per day. Once you have accomplished this, add another 25-minute session so you are now doing it when you wake up and go to sleep. If you can maintain this practice for at least two weeks, you will be convinced to keep it up. Challenge yourself to just do it for two weeks; it will be well worth the time.
Is there any science backing up this breathing exercise?
Yes, there are plenty of studies that show slow, deep breathing can change the brain. I have provided a link to one study that shows how it can reprogram the autonomic nervous system in 6 months. Though it seems like it’s a lot of work, it’s really as easy as breathing in and out. Give it a try, and let you be the judge.
Do I have any personal experience with slow deep breathing?
Yes, I had PTSD for over 10 years, and did not know how to cope with it. I tried literally everything you can think of, from supplements to medication and more. After just two weeks of slow deep breathing for one hour per day, my PTSD episodes were FINALLY under control. Within months, I realized these PTSD symptoms were a thing of the past, as long as I maintained my deep breathing practice. If you are struggling with chronic health issues, give it a try. You won’t regret it.
Where is best to perform this slow deep breathing technique?
It is best to perform this technique in the same place, at the same time every day. Ideally, that is first thing in the morning and last thing at night. In addition, you can always remind yourself to take a slow deep breath in any setting during your day. This is important to maintain calmness so your body doesn’t get triggered back into a stressful state.
Should I be thinking about anything while I’m performing the breath?
The only think you should be thinking about is the pace of your breath. Eventually, you will be able to do this breath without thinking at all. This is when you really want your mind to be quiet. The more quiet the mind is, the more healing the practice will be.
Conclusion – Slow Deep Breathing Can Change Your Life
I know it may sound unbelievable, but having a slow deep breathing routine can make a HUGE difference in how you feel. The hardest part is simply setting aside the time to give it a try. Start off with 20 minutes per session and nothing less. This will give you a taste of the benefits. Once you get into the zone a few times, trust me, you will be hooked.
If you have any questions related to slow, deep breathing, feel free to contact me. I always enjoy discussing the topic since it’s had such a profound impact on my life.
Happy healing, everyone!
Matt Nedin
Certified Holistic Nutritionist
EndSickness, Founder
Phone: (734) 846-8619
WhatsApp: +17348468619
Email: endsickness@gmail.com
