One of the most highly used deep breathing techniques out there is what I simply call a
4-7-8. All this means is that you inhale (deeply + slowly) through your nose for 4 counts. Hold your breath in your stomach (versus allowing your shoulders to raise, becoming more tense) for 7 counts. Finally, releasing the breath fully through your mouth for 8 counts.
Notice the cool air coming in through your nose. Feel your stomach expanding. Pay attention to the warm air audibly exiting through your lips.
Repeat this a minimum of 3-4 times in a row.
When you have completed this exercise, notice without judgement how your body feels in that moment.
Examples of times when I use this technique:
I am feeling overwhelmed by my environment.
I want to respond, instead of react, to my children in a way that is more aligned with my parenting philosophy.
Before having an important conversation.
In the morning during my daily practice.