Breathe your way to peace
4 breathing exercises to reduce anxiety and boost your well-being
By Mia Barnes
(Katerina May / Unsplash)
Breathing is a natural and instinctive process that you probably don’t even think about — and may even take for granted. Taking a few minutes daily to focus on your breath can hugely benefit your mind and body, especially when you feel overwhelmed or stressed. Here are a few simple breathing techniques and their incredibly powerful effects.
What are the benefits of breathwork?
Breathing provides more than just relaxation. Here are some of its physical and mental advantages:
Stress reduction
Chronic stress can significantly contribute to physical and mental health conditions, such as heart disease, anxiety and depression. When stressed, your breathing becomes faster and shallow, limiting oxygen content in your bloodstream. With proper breathwork techniques, you can help regulate your mind and body.
Reduced heart rate and blood pressure
Some deep breathing techniques have been observed to have therapeutic effects on people with elevated blood pressure. Slow breathing impacts the autonomic nervous system, making it useful for reducing heart rate whenever you feel stressed or anxious.
Mitigate asthma symptoms
Did you know that breathwork is beneficial for people with asthma? Any form of breathing that regulates your breathing pattern can encourage relaxation. Breathing exercises may also significantly impact your quality of life and lung function.
4 Easy Breathwork Techniques to Try
There are huge benefits of breathwork. There are various breathing exercises you can try to alleviate stress and improve the mind-body connection. Find a quiet spot and make yourself comfortable and try out these techniques.
1.Belly Breathing
Also known as diaphragmatic breathing, this technique can help extend your diaphragm’s range of motion, making you feel less tense. During diaphragmatic breathing, you consciously use your diaphragm to inhale, which maximizes your lung capacity.
Here’s a step-by-step guide shared by Julia Kogan, a stress and insomnia specialist.:
Place one hand on your chest and the other hand on your stomach. Imagine you’re inflating a balloon in your stomach. Expand your stomach and gently contract your abdominal muscles.
Inhale through the nose for two seconds to feel your stomach rise as you take in the air slowly.
With lips pursed, breathe out even more slowly over a slow count of three. Feel the imaginary balloon deflate.
Once you’re comfortable, increase the time you inhale and exhale slowly.
2. 4-7-8 Breathing
The 4-7-8 breathing technique helps regulate the nervous system and calm your body’s stress response. Here’s how to do it:
Put your tongue on the tissue behind your two upper front teeth. Keep it there for the entire practice.
Make a “whoosh” sound as you breathe out through your mouth.
Close your mouth and inhale through your nose for four seconds.
Hold your breath for seven seconds.
Release the air through your mouth while making another “whoosh” sound for eight seconds.
3. Mindful Breathing
This technique focuses on being in the present. Your first practice can be challenging, so a guided meditation can help support your practice. Follow the 3-3-3 rule — look around and name three things you see and three sounds you hear, and move three body parts. Do this before mindful breathing to help quiet your mind.
Follow these steps once you’re in a comfortable position:
Bring your attention to body parts that may feel tight or tense.
Follow your breath’s natural flow. Notice every inhale and exhale.
Now, your mind might start to wander. If this happens, gently redirect your attention to the practice or do the 3-3-3 method again.
Stay in your position for five to seven minutes.
4. Alternate Nostril Breath
This practice is commonly practiced in yoga and meditation. As its name suggests, it focuses on alternating breathing through the nostrils.
Here’s how to do it:
Close your right nostril with your right thumb.
Inhale slowly through your left nostril.
Cover your left nostril with your ring finger and hold it briefly.
Remove your thumb from the right nostril and then exhale slowly.
Do the same to the other nostril.
Repeat the steps for up to five minutes.
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Breathwork can enhance your physical and mental health when it’s practiced regularly. Try these simple techniques to find what works best for you and your lifestyle. Gradually incorporate them into your routine to have a reliable tool for managing stress and anxiety.
Mia Barnes is a health and wellness freelance writer with a passion for mental health, healthy living and self care. Mia is also the Founder and Editor-in-Chief of Body+Mind magazine. Follow Mia and Body+Mind on Twitter and Instagram @bodymindmag!