Deep Breathing: How-to, Benefits & Variations
Deep Breathing is a breathing technique that activates the parasympathetic nervous system. Reduces anxiety, lowers cortisol, improves sleep quality. Practice 5-10 minutes daily.
Deep Breathing: How-to, Benefits & Variations
The deep breathing is a breathing exercise targeting Full Body. Directly calms the nervous system and improves stress resilience. Found in 31 workouts across the Wellls platform with 15 variations.
Strong Pilates 4
Natalia Gunnlaugs
How to Do Deep Breathing
Find a comfortable position, either seated or lying on your back. Place one hand on your chest and one on your belly.
Inhale slowly through your nose for 4 counts, allowing your belly to rise while keeping your chest relatively still.
Exhale slowly through your mouth for 6 counts, feeling your belly fall.
Continue for 5-10 minutes, maintaining a steady rhythm.
Natalia Gunnlaugs adds: "Take a deep inhale, fill up the chest, fill up the belly, and then exhale through the mouth."
Muscles Worked
Primary
Full Body
Primary mover during the deep breathing.
Secondary
Why this matters in perimenopause
diaphragmatic breathing activates the parasympathetic nervous system, reducing hot flash severity and anxiety. The deep breathing directly supports this by targeting Full Body.
Coach's Tips
"We're always trying to breathe in through the nose and out through the mouth throughout the practice today." - Natalia Gunnlaugs
Natalia Gunnlaugs
"Take a deep breath in through your nose, filling the belly all the way, and exhaling through your mouth." - Petra Kapiciakova
Petra Kapiciakova
"Take a deep inhale, fill up the chest, fill up the belly, and then exhale through the mouth." - Natalia Gunnlaugs
Natalia Gunnlaugs
"Start by finding a comfortable position, whether it's cross-legged position or on your knees." - Petra Kapiciakova
Petra Kapiciakova
"Deep inhale, reach the arms up. Come all the way up. Exhale, down." - Natalia Gunnlaugs
Natalia Gunnlaugs
Why This Matters for You
diaphragmatic breathing activates the parasympathetic nervous system, reducing hot flash severity and anxiety. The deep breathing activates the parasympathetic nervous system during a time when the body needs it most. Research supports this type of exercise for women during the menopausal transition.
Variations & Modifications
Closing Meditation
lowDeep Breath and Side Stretch
lowDeep Breath & Roll Up
low360-Degree Breathing
lowWarm-up: Deep Breath & Side Stretch
lowWarm-up: Deep Breath and Side Lean
lowBenefits
Calms the nervous system on demand
The deep breathing activates your parasympathetic nervous system, reducing cortisol and lowering heart rate within minutes.
Supports your body through hormonal changes
diaphragmatic breathing activates the parasympathetic nervous system, reducing hot flash severity and anxiety. The deep breathing directly addresses this.
Requires minimal equipment
No equipment needed. You can do the deep breathing at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Breathing too fast
Slow is the point. If you feel lightheaded, your pace is too aggressive. Let each exhale be longer than each inhale.
Chest breathing instead of belly breathing
Place a hand on your belly. It should rise on the inhale and fall on the exhale. If your shoulders lift, you're breathing into your chest.
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
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