Just inhale in and exhale out, right? Sounds easy, but may not be so simple.

After a stressful day or week, what are some things you do that help you decompress? Some go to the gym and others may have that occasional alcoholic beverage to relax, but how about controlled breathing?

Controlled breathing can help decrease stress and increase mental alertness. Similarly, to attending a yoga class. Yogi’s have incorporated breath attunement in their practice for centuries. Research studies validated the benefits of controlled breathing on those who suffer from depression and anxiety. By slowly taking in concentrated breaths in and out supplies your body with oxygen and stabilizes your nervous system. Due to our environment being chaotic and fast paced, we can lose track on how stress effects our bodies.

Allowing yourself a few minutes each day to regulate your breath is helpful in maintaining a balance. Below is a simple script of controlled breathing copied and pasted from the article Breathe. Exhale. Repeat: The Benefits of Controlled Breathing:

“1. Sitting upright or lying down, place your hands on your belly.

2. Slowly breathe in, expanding your belly, to the count of five.

3. Pause.

4. Slowly breathe out to the count of six.

5. Work your way up to practicing this pattern for 10 to 20 minutes a day.”

Happy breathing!

(photo taken from Cliparts.co)