Advanced Deep Breathing

Advanced deep breathing practice is a very successful method to achieve a state of deep relaxation and was developed based on the knowledge about the parasympathetic nervous system's functions - the vagus nerve. With slow and deep breathing, the vagus nerve's activity is being increased, which leads to one being immersed in a deeper state of calm and relaxation.

How to practice

Lean against the wall or use a chair to keep your back straight before you begin the exercise.

Step 1. Inhale for five seconds. Make sure that the air fills your stomach first, then your chest. Aim to have a full breath by the fifth second.

Step 2. Hold your breath for seven seconds; make sure you're relaxed while not breathing

Step 3. Slowly exhale for nine seconds; make sure to breathe out all the air you've breathed in.

When ready, repeat the cycle.

Warnings

It is advised to consult with your doctor before starting any exercises if you've had any heart or respiratory conditions or other related concerns.

Pregnant Women: Pregnant women should avoid breath retention.

Blood Pressure: Abstain practicing this technique if you have blood pressure issues.

Trauma-Sensitive: It is advised to avoid practicing box breathing if suffering from trauma since the lungs and the diaphragm may feel tight in the process, which will lead to the elevation of the stress level.

If at any time during any breathing practice you start hyperventilating or feeling light-headed, abort the exercise and wait until you return to your normal state. Be sure to have mastered the first three steps (inhalation-retention-exhalation) before retaining your breath after exhalation.