How it’s done: With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs. The goal: Six to ten deep, slow breaths per minute for 10 minutes each day to experience immediate reductions to heart rate and blood pressure, McConnell says. Keep at it for six to eight weeks, and those benefits might stick around even longer.
When it works best: Before an exam, or any stressful event, but keep in mind, “Those who operate in a stressed state all the time might be a little shocked how hard it is to control the breath.” To help train the breath, consider biofeedback tools such asMcConnell’s Breathe Strong app, which can help users pace their breathing wherever they are.
By Jordan Shakeshaft