Uploaded April 2020 | Updated September 2026, 2 hours ago
Deep breathing exercises for relieving stress and anxiety. Physiotherapist Michelle guides you through the correct diaphragmatic breathing exercise technique for relaxation. Diaphragmatic breathing via nasal breathing promotes parasympathetic nervous for relaxation and downregulates the 'Flight or Fight' sympathetic nervous system that causes stress and anxiety.
0:00 Breathing Exercises Reduce Stress
0:46 Step 1: Position
0:57 Nose Breathing
1:21 Check Your Speed
1:52 Slow Inhaling Technique
2:39 Exhaling Technique
3:05 Inhale and Exhale
4:09 Key Points
Website https://www.pelvicexercises.com.au
Steps for deep slow breathing exercises for reducing stress:
Step 1: Position for Breathing Exercises
Position your body upright in a chair or semi reclined with your trunk well supported. Deep breathing exercises are most effective when you're upright compared with lying down because upright positions give your lungs space to expand.
Step 2 : Nose Breathing Technique
Breathe in through your nose when possible during these exercises. Nose breathing promotes relaxation in the brain centers.
Step 3: Breathing Speed
Slow your breathing speed. Fast breathing is shallow and is linked to anxiety and stress. The research (1) suggests breathing at 9-10 breaths per minute is most effective rate of breathing for relieving stress and improving relaxation.
a. Slowly Inhale - Diaphragmatic Breathing Technique
Place your hands around the lower parts of your rib cage and upper belly with the tips of your 3rd fingers touching . Breathe in slowly so your rib cage expands outwards and your finger tips move apart. Breathe in slowly and deeply to get air to base of your lungs where air exchange takes place.
b. Exhaling
To breathe out allow the air to passively leave your lungs. Breathing out involves the passive recoil of the ribs and lungs. Feel your body relax as you exhale.
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References:
Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience, 12, 353. doi.org/10.3389/fnhum.2018.00353
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Images:
upload.wikimedia.org/wikipedia/commons/a/a1/Lungs_diagram_detailed.svg
Patrick J. Lynch, medical illustrator / CC BY (creativecommons.org/licenses/by/2.5)
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Music:
audiojungle.net/item/dream-awake/8056408 Licensor's Author Username:
AGsoundtrax Licensee:Michelle Kenway
Lights by Sappheiros soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: bit.ly/LightsSappheiros Music promoted by Audio Library youtu.be/-lbbHQbZNKg
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#deepbreathingexercises #relievestress #pranayama
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representatio
Deep breathing exercises for relieving stress and anxiety. Physiotherapist Michelle guides you through the correct diaphragmatic breathing exercise technique for relaxation. Diaphragmatic breathing via nasal breathing promotes parasympathetic nervous for relaxation and downregulates the 'Flight or Fight' sympathetic nervous system that causes stress and anxiety.
0:00 Breathing Exercises Reduce Stress
0:46 Step 1: Position
0:57 Nose Breathing
1:21 Check Your Speed
1:52 Slow Inhaling Technique
2:39 Exhaling Technique
3:05 Inhale and Exhale
4:09 Key Points
Website https://www.pelvicexercises.com.au
Steps for deep slow breathing exercises for reducing stress:
Step 1: Position for Breathing Exercises
Position your body upright in a chair or semi reclined with your trunk well supported. Deep breathing exercises are most effective when you're upright compared with lying down because upright positions give your lungs space to expand.
Step 2 : Nose Breathing Technique
Breathe in through your nose when possible during these exercises. Nose breathing promotes relaxation in the brain centers.
Step 3: Breathing Speed
Slow your breathing speed. Fast breathing is shallow and is linked to anxiety and stress. The research (1) suggests breathing at 9-10 breaths per minute is most effective rate of breathing for relieving stress and improving relaxation.
a. Slowly Inhale - Diaphragmatic Breathing Technique
Place your hands around the lower parts of your rib cage and upper belly with the tips of your 3rd fingers touching . Breathe in slowly so your rib cage expands outwards and your finger tips move apart. Breathe in slowly and deeply to get air to base of your lungs where air exchange takes place.
b. Exhaling
To breathe out allow the air to passively leave your lungs. Breathing out involves the passive recoil of the ribs and lungs. Feel your body relax as you exhale.
- - - - - - - - - -
References:
Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience, 12, 353. doi.org/10.3389/fnhum.2018.00353
- - - - - - - - - -
Images:
upload.wikimedia.org/wikipedia/commons/a/a1/Lungs_diagram_detailed.svg
Patrick J. Lynch, medical illustrator / CC BY (creativecommons.org/licenses/by/2.5)
- - - - - - - - - -
Music:
audiojungle.net/item/dream-awake/8056408 Licensor's Author Username:
AGsoundtrax Licensee:Michelle Kenway
Lights by Sappheiros soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: bit.ly/LightsSappheiros Music promoted by Audio Library youtu.be/-lbbHQbZNKg
- - - - - - - - - -
#deepbreathingexercises #relievestress #pranayama
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representatio
