John Silvestri, Esq

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Use this breathing pattern to re-invent you!

Long Deep Breathing:

Influences the Parasympathetic Nervous System to Relax and Calm

Stimulates the Brain to produce Endorphins, which reduces or eliminates depression, or keeps depression away

Creates Alertness in the Brain

Pumps Spinal Fluid to the Brain

Regulates the body's pH to help handle stressful situations

Allows physical and emotional healing, or disease prevention

Reduces or Eliminates Pain (like Lamaze breathing at childbirth)

Sit in a chair with your feet flat on the ground and parallel to one another. If this is your first time doing this, it helps to put one hand on your belly, and the other on your chest to reinforce the feel of your belly, rib cage, and shoulder movements.


After you have the rhythm of this three-part form of breathing, your hands are relaxed in your lap or resting on your quads. If you are a yoga person, go into easy pose in gyan mudra.


Begin by exhaling whatever air you have out of your lungs without squeezing all air out. Then, as you inhale, fill the bottom of the lungs, which pushes the belly out, then fill the middle of the lungs by expanding the muscles in your chest, and finally, fill the top of your lungs, which causes you to raise your shoulders a little. Without pausing after your lungs are full, exhale all the air out.


Use your timer on your smart phone. Start with a two-minute timer, with four counts on the inhale and four counts on the exhale. As your breath becomes stronger over time, increase the counts, and increase the time up to five minutes.


You can also do this standing straight, feet parallel, and hip distance apart, with your hands and arms relaxed down on your sides.


Eyes may be open or closed, but if you have privacy, or are with people doing this together, close your eyes and focus on the point between your eyebrows.


This is so simple that a doctor could teach this to relieve anxiety, instead of offering Zoloft or Prozac.