July 20, 2023

Breathing Exercises You Can Do at Home

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During the transition of perimenopause, many experience stress. Breathing exercises are some ways to relieve stress and help with symptoms of perimenopause such as sleep difficulties. Here are three breathing exercises you can do at home:

3 Breathing Exercises

When you are doing these exercises, make sure you are either laying or sitting in a comfortable position. The best place to do this is in a quiet room. 

1. 4-7-8

The 4-7-8 exercises starts off with breathing in through your nose for four seconds. Make sure to expand your stomach and chest. After breathing for four seconds, pause and hold for seven seconds. Lastly, breathe out through your mouth counting for eight seconds.

2. Paced Respiration

For this exercise, women often practice this method for 15 minutes twice a day. Lay your hands on your stomach and slowly breathe in for five seconds, hold for one second, then breathe out for five seconds. Some people practice breathing six to eight times per minute. 

3. Word Repetition

Pick a word, sound, or phrase. Breathe in like you normally would, hold for a second, then silently say the word as you breathe out through your mouth. 

These are three breathing exercises you can do at home or anywhere you like. Try these out when you are feeling stress.

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It’s Fetch is a community that provides a safe space for members to discuss health and wellness topics. We provide access to archived health related content, note the date of last review or update on all articles. No content shared, regardless of date should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Written by Karen Manalac

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