Salud mental
y bienestar

Your breathing directly affects your nervous and cardiovascular systems. Taking slow, deep breaths can trigger positive responses in your body, including:

• Stabilizing or lowering blood pressure
• Creating and maintaining a sense of calm
• Lessening stress for improved mental health
• Reducing anxiety and depression symptom

Inhale through your notes for four counts, then hold that breath for seven counts. Then exhale through your mouth (slowly) for eight counts.

^{Note: If you are trying these deep breathing techniques for the first time, it’s not recommended to practice these approaches for more than three to five cycles at once. Stop any technique if you feel dizzy or light-headed.}

Inhale, then exhale through your mouth with pursed lips at a rate two to four times slower than your inhale.

^{Note: If you are trying these deep breathing techniques for the first time, it’s not recommended to practice these approaches for more than three to five cycles at once. Stop any technique if you feel dizzy or light-headed.}

Inhale through your nose for four counts, then hold your breath for four more. Next, exhale for four counts, then wait for four counts before inhaling and restarting the 4 x 4 x 4 x 4 sequence.

^{Note: If you are trying these deep breathing techniques for the first time, it’s not recommended to practice these approaches for more than three to five cycles at once. Stop any technique if you feel dizzy or light-headed.}

Place both hands on your abdomen, then inhale deeply through your nose. Let your abdomen balloon out, and then exhale through your mouth.

^{Note: If you are trying these deep breathing techniques for the first time, it’s not recommended to practice these approaches for more than three to five cycles at once. Stop any technique if you feel dizzy or light-headed.}

Download our easily shared one-pager on the surprising benefits of deep, controlled breathing. Get the Breathing Brings Benefits (PDF)