Simple breathing exercises for adults ...

 There are several simple breathing exercises that adults can do to help reduce stress and anxiety. Here are a few examples:

• Pursed lip breathing: This simple breathing technique makes you slow down your breathing pace by having you apply deliberate effort in each breath. You can practice pursed lip breathing at any time. It may be especially useful during activities such as bending, lifting, or stair climbing. To do it, relax your neck and shoulders. Keeping your mouth closed, inhale slowly through your nose for 2 counts. Pucker or purse your lips as though you were going to whistle. Exhale slowly by blowing air through your pursed lips for a count of 4.
• Diaphragmatic breathing: Diaphragmatic breathing (aka belly breathing) can help you use your diaphragm properly. A 2020 meta-analysis shows this type of breathing is particularly helpful in people with breathing challenges due to chronic obstructive pulmonary disease (COPD), heart problems, or cancer. It may also help reduce stress and help with challenges related to eating disorders, constipation, high blood pressure, migraine episodes, and other health conditions. To do it, lie on your back with your knees slightly bent and your head on a pillow. You may place a pillow under your knees for support. Place one hand on your upper chest and one hand below your rib cage, allowing you to feel the movement of your diaphragm. Slowly inhale through your nose, feeling your stomach pressing into your hand. Keep your other hand as still as possible. Exhale using pursed lips as you tighten your abdominal muscles, keeping your upper hand completely still.
• Alternate nostril breathing: Alternate-nostril breathing (nadi shodhana) involves blocking off one nostril at a time as you breathe through the other, alternating between nostrils in a regular pattern. It’s best to practice this type of anxiety-relieving breathing in a seated position in order to maintain your posture. To do it, position your right hand by bending your pointer and middle fingers into your palm, leaving your thumb, ring finger, and pinky extended. This is known as Vishnu mudra in yoga. Close your eyes or softly gaze downward. Inhale and exhale to begin. Close off your right nostril with your thumb. Inhale through your left nostril. Close off your left nostril with your ring finger. Open and exhale through your right nostril. Inhale through your right nostril. Close off your right nostril with your thumb. Open and exhale through your left nostril. These are just a few examples of simple breathing exercises that adults can do to help reduce stress and anxiety.

The frequency of breathing exercises may vary depending on the specific exercise and your personal needs. For example, the 4-7-8 breathing technique, which is used to help manage anxiety, should be done twice a day to start with. This means completing four breath cycles (four iterations of the 4-7-8 breathing pattern) two times per day. After a month, you can increase to eight breath cycles, two times per day. The American Lung Association recommends practicing pursed lip breathing and belly breathing (also known as diaphragmatic breathing) for about 5 to 10 minutes every day. It’s always a good idea to consult with a healthcare professional to determine the best frequency for your specific needs.