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  • Writer's pictureZach Lucas

Deep Breathing at a Glance

Deep breathing is a powerful way to facilitate calm, focus, and relaxation.

Keep in mind: When first starting deep breathing, you may feel some anxiety during the process. This is normal, especially for those who already have an anxious predisposition. Your body and brain will acclimate to this controlled breathing technique over time.

The Basics:

* Sit down with an upright posture, put your hands on your lap, and close your eyes.

- If this posture is not possible, you can utilize any posture relevant to your situation.

* If nose breathing in and/or out is not possible, use your mouth in or out accordingly.

* Inhale, deeply & slowly, through your nose, as to fully fill your lungs/diaphragm with air.

- Inhale to the rhythm of a slow count: 1, 2, 3, 4.

- Pause for two seconds at the end of the inhale.

* Exhale deeply & slowly, through your nose, as to fully empty your diaphragm/lungs.

- Exhale to the rhythm of a slower count: 1, 2, 3, 4, 5 (a bit longer than your inhale).

- Pause for three seconds (pause bit longer than your inhaled pause).

- Note: The longer your exhale and pause after exhaling, the better relaxation affect.

* Repeat the inhale-exhale process as long as needed/possible.

I recommend deep breathing as a daily habit. Take time during the morning, afternoon, and evening to practice. It works best if your body and brain acclimate to it as a lifestyle. Once you have the basics down, search the Internet or YouTube about other deep breathing techniques/variations to expand the benefits!

Zach Lucas is a Licensed Professional Counselor for the State of Oregon.

He also teaches dual credit high school Psychology classes in the Portland area.

Feel free to contact him at:


The information provided is for self-exploration only and not intended to diagnose, treat, cure, or prevent any condition or disease. Always consult with a licensed professional who specializes in the area you are seeking to understand and treat.

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