Breathe. Exhale. Repeat: The Benefits of Controlled Breathing

https://nyti.ms/2ekot2Z

Take a deep breath, expanding your belly. Pause. Exhale slowly to the count of five. Repeat four times.  Congratulations. You’ve just calmed your nervous system.

Controlled breathing, like what you just practiced, has been shown to reduce stress, increase alertness and boost your immune system. For centuries yogis have used breath control, or pranayama, to promote concentration and improve vitality.

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.