Anyone who has ever attended a yoga or pilates class knows that the instructor usually spends the first few minutes asking attendees to take deep breaths, and to focus on the feeling of filling up the lungs with air. Most people take short, shallow breaths throughout the day, not thinking about the process at all. But the kind of deep breathing exercises that prepare the body for the disciplines of yoga and pilates can have positive effects for anyone.

According to You: The Owner’s Manual, setting aside time at least twice a day to take deep, whole breaths will improve lung function. You get more incoming oxygen and more outgoing carbon dioxide. Done properly, this kind of breathing slows the heartbeat, reduces stress and stabilizes blood pressure.

To practice whole, or belly breaths, put a hand on your lower abdomen so that you can feel what is happening. Inhale through your nose and down into your belly, for about five seconds. You should feel your abdomen rising, ideally by about an inch. Your chest should feel like it is widening with the intake of air.

Breathe out through your mouth slowly, about seven seconds. Pull your belly button toward your spine to get all of the air out.

Try to set aside time for ten deep breaths in the morning, ten at night and as many as you want at other times to calm down, focus, or recover from exertion.