Dealing with anxiety can be challenging but one of the most effective ways to manage it is through breathing exercises. By focusing on your breath and practicing different techniques you can calm your mind and body reducing feelings of anxiety and stress. In this blog post we will explore some of the best breathing exercises for anxiety relief.
Deep Breathing
Deep breathing is one of the simplest and most effective techniques for reducing anxiety. By taking slow deep breaths you can increase the oxygen flow to your brain and body promoting relaxation and reducing stress levels. Here’s how to practice deep breathing –
- Find a comfortable place to sit or lie down.
- Place one hand on your chest and the other on your abdomen.
- Inhale deeply through your nose allowing your abdomen to rise as you fill your lungs with air.
- Exhale slowly through your mouth feeling your abdomen fall as you release the air.
- Repeat this process for several minutes focusing on the sensation of your breath moving in and out of your body.
4 7 8 Technique
The 4 7 8 technique is a popular breathing exercise that can quickly calm your mind and body making it ideal for moments of intense anxiety. To practice the 4 7 8 technique follow these steps –
- Sit or lie down in a comfortable position.
- Place the tip of your tongue against the ridge of tissue just behind your upper front teeth.
- Inhale quietly through your nose for a count of 4.
- Hold your breath for a count of 7.
- Exhale forcefully through your mouth making a “whoosh” sound for a count of 8.
- Repeat the cycle three more times for a total of four breaths.
Box Breathing
Box breathing also known as square breathing is a technique used by Navy SEALs to stay calm and focused in high stress situations. This method involves inhaling holding the breath exhaling and holding the breath again for equal counts. To practice box breathing follow these steps –
- Sit or stand up straight with your back straight.
- Inhale through your nose for a count of 4.
- Hold your breath for a count of 4.
- Exhale through your mouth for a count of 4.
- Hold your breath for a count of 4.
- Repeat the cycle for several minutes maintaining a steady rhythm.
Visualization Breathing
Visualization breathing combines the power of deep breathing with guided imagery to promote relaxation and reduce anxiety. To practice visualization breathing follow these steps –
- Sit or lie down in a comfortable position.
- Close your eyes and take a few deep breaths to center yourself.
- Imagine a peaceful place such as a beach or a forest where you feel calm and relaxed.
- As you inhale visualize yourself breathing in the calming energy of your surroundings.
- As you exhale release any tension or anxiety you may be holding onto.
- Continue to breathe deeply and visualize this calming scene for several minutes.
Alternate Nostril Breathing
Alternate nostril breathing also known as Nadi Shodhana in yoga is a breathing exercise that can help balance the mind and body reducing anxiety and stress. To practice alternate nostril breathing follow these steps –
- Sit in a comfortable position with your back straight.
- Place your left hand on your left knee palm facing up.
- Bring your right hand up to your face placing your index and middle fingers on your forehead between your eyebrows.
- Close your right nostril with your right thumb and inhale through your left nostril for a count of 4.
- Close your left nostril with your right ring finger and release your right nostril exhaling for a count of 4.
- Inhale through your right nostril for a count of 4 then close your right nostril and release your left nostril exhaling for a count of 4.
- Repeat this cycle for several minutes focusing on the sensation of your breath moving in and out of your nostrils.
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