CF Health Resources

Take a Deep Breath

TRY THESE BREATHING EXERCISES THAT MAY HELP REDUCE STRESS

You never know when a stressful moment might come along. But if you have ways to help manage it, like with the breathing exercises below, you can find moments of peace and relaxation. Before starting any physical activity or exercise, talk to your doctor to see what might be right for you.

BELLY BREATHING

sit or lie

1. Sit or lie flat in a comfortable position as you place 1 hand on your belly and the other hand on your chest.

breath

2. Breathe in deeply through your nose and let your belly expand without moving your chest.

breath

3. Exhale through your lips (imagine whistling). Use the hand on your belly to gently push the air out.

Repeat 3 to 10 times. Try this exercise to help you
wind down at the end of the day.

FOCUSED BREATHING

sit or stand

1. Sit or stand, and place your feet apart about as
wide as your hips.

gently breath

2. Gently breathe in through your nose while counting to 5. You may not be able to reach 5 at first.

slowly exhale

3. Slowly exhale through your mouth while counting to 5.

Repeat for 3 to 5 minutes. Try this especially when you feel a stressful moment coming on.

MORNING BREATHING

slowly exhale

1. Bend forward from a standing position and let your arms dangle.

breath in slowly

2. Breathe in as you slowly lift and roll your body up to a standing position, ending with your head.

hold your breath

3. Hold your breath for a moment or two, then slowly exhale and bend back down.

Try doing this exercise each morning before you start your daily routine.

YOGA BREATHING

comfortable position

1. Get into a comfortable position, either lying down or sitting, and rest your hands just below your waist.

breath in out

2. Breathe in and out of your nose for a few minutes while noticing how your body moves and the air feels.

count

3. Silently count from 1 to 5 and then backward from 5 to 1 as you continue to breathe in and out.

exhaling

4. Slowly make each exhale twice as long as each inhale, and hum as you exhale.

Humming while exhaling can be very relaxing.

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