Buzz
1. Belly Breathing
According to the American Institute of Stress, 20 to 30 minutes of belly breathing daily can reduce anxiety and stress. Find a comfortable, quiet place to sit or lie down. For example, try sitting on a chair, sitting cross-legged, or lying on your back with a small pillow under your head and knees.
- Place one hand on your chest and the other on your abdomen, below the rib cage.
- Relax your abdomen, avoiding tensing or tightening the muscles.
- Inhale slowly through your nose. The air should move into your nose and travel down, causing your abdomen to rise, as you feel the hand on your abdomen moving outward (toward your spine).
- Exhale slowly through slightly pursed lips. Keep the hand on your chest relatively still.
Although the frequency and duration of the exercise can vary depending on your health, most people start by doing it three times, gradually working up to 5 to 10 minutes, once to four times a day.
2. Box Breathing
Also known as four-square breathing, box breathing is simple to learn and practice. In fact, if you've ever noticed yourself breathing in and out to the rhythm of a song, you're already familiar with this rhythmic breathing technique.
- Exhale while counting to four.
- Keep your lungs empty for a count of four.
- Inhale while counting to four.
- Hold the breath for a count of four.
- Exhale and repeat the cycle.
3. 4-7-8 Breathing
The 4-7-8 breathing exercise, also known as the relaxation breath, acts as a natural sedative for your nervous system. Initially, it's best to perform the exercise while sitting upright. However, once you're more familiar with the technique, you can also do it lying down on your bed. Here's how to do it:
1. Place your tongue gently against the tissue behind your upper front teeth throughout the exercise.
2. Exhale fully through your mouth, making a whooshing sound.
3. Close your mouth and inhale gently through your nose, counting to four.
4. Hold your breath for a count of seven.
5. Exhale completely through your mouth, making a whooshing sound for a count of eight.
4. 'Lion's Breath'
Lion's Breath, or simhasana in Sanskrit, involves sticking out your tongue and roaring like a lion. This deep breathing technique helps relax your facial and jaw muscles, reduces stress, and boosts cardiovascular health. It is best practiced while sitting comfortably with a slight forward lean, hands resting on your knees or the floor. Here's how to do it:
1. Spread your fingers wide as much as possible.
2. Inhale through your nose.
3. Open your mouth wide, stick your tongue out towards your chin.
4. Exhale forcefully, making a 'ha' sound as you push the breath out from deep in your belly.
5. Breathe normally for a few seconds.
6. Repeat Lion's Breath up to seven times.
5. Meditation Breathing
Mindfulness meditation involves focusing on your breath and bringing your attention to the present moment, avoiding thoughts of the past or future. Here’s how to practice it:
1. Choose a calming focus, such as sound, positive words, or the rhythm of your breath—inhale calmness, exhale stress, and repeat the silence as you breathe in and out.
2. Let go and relax. If you notice your mind wandering, take a deep breath and gently return your focus to the present.
6. Pursed Lip Breathing
Pursed lip breathing is a simple technique that helps you breathe more slowly and deliberately. This technique has been shown to benefit individuals with lung conditions, such as emphysema and chronic obstructive pulmonary disease (COPD). Here's how to practice it:
1. Sit comfortably with your neck and shoulders relaxed.
2. Close your mouth and slowly inhale through your nose for two seconds.
3. Exhale through your mouth for four seconds, pursing your lips as if you're blowing a kiss.
4. Keep your breath slow and steady while exhaling.
Experts recommend practicing pursed lip breathing four to five times a day for best results.
7. Resonance Breathing
Resonance breathing, or coherent breathing, can help you enter a state of relaxation and reduce anxiety. Here's how to practice it:
1. Lie down and close your eyes.
2. Gently inhale through your nose, keeping your mouth closed for 6 seconds. Don't fill your lungs too much with air.
3. Exhale for 6 seconds, letting your breath leave your body slowly and gently, without forcing it.
4. Continue for up to 10 minutes.
5. Spend a few moments in silence, focusing on the sensations in your body.
8. Simple Breathing Exercise
This simple breathing exercise can be done regularly whenever you need it. You can perform it while standing, sitting, or lying down. If you find it difficult or feel anxious or panicked, stop immediately. Try again after a day or longer and gradually build up the duration. Here's how to do it:
1. Inhale slowly and deeply through your nose.
2. Keep your shoulders relaxed.
3. Your belly should expand, and your chest will rise only slightly. Exhale slowly through your mouth.
4. As you exhale, purse your lips slightly, but keep your jaw relaxed.
5. You might hear a soft “whooshing” sound as you breathe out.
6. Repeat the exercise.
7. Continue for a few minutes until you start feeling better.
Sometimes, individuals with panic disorders may initially feel increased anxiety when performing this exercise. This might be due to the anxiety of focusing on your breath or difficulty executing the exercise correctly. With practice, you’ll improve.
9. Shallow Breathing Causes Anxiety
When people feel anxious, they tend to breathe rapidly and shallowly, directly from the chest. This chest breathing, also known as thoracic breathing, leads to an imbalance of oxygen and carbon dioxide levels in the body, resulting in increased heart rate, dizziness, muscle tension, and other physical sensations. Your blood isn't properly oxygenated, signaling the stress response that can contribute to feelings of anxiety and panic.
In contrast, deep breathing or diaphragmatic breathing stimulates the parasympathetic nervous system, which regulates heart rate, blood flow, respiration, and digestion. Deep breathing helps prevent the "fight or flight" stress response in situations that may cause mental or physical distress.
10. Chest Breathing vs. Belly Breathing
Most people aren't fully aware of how they breathe, but generally, there are two types of breathing:
- Diaphragmatic Breathing (Belly Breathing): This is a deep, slow form of breathing where your diaphragm moves, allowing your lungs to expand and create negative pressure that draws air through the nose and mouth, filling the lungs. This is the natural way infants breathe, and it’s often used during relaxation or sleep phases.
- Chest Breathing: This type of breathing comes from the chest and is quick and shallow. It’s commonly associated with anxiety, and you may not even realize you’re breathing this way when stressed.
The easiest way to determine your breathing style is by placing one hand on your lower belly near your waist and the other on your chest. Pay attention to which hand rises the most as you breathe. If you're breathing correctly, your belly should expand and contract with each breath (and the hand on your belly should rise the most). It’s especially important to recognize these differences during moments of stress or anxiety when you are more likely to breathe from your chest.
11. Alternate Nostril Breathing
Alternate nostril breathing (nadi sodhana) involves closing one nostril at a time while breathing through the other, alternating between nostrils in a steady rhythm. It's best to practice this technique seated to maintain posture.
1. Place your right hand by folding your index and middle fingers into your palm, leaving your thumb, ring, and pinky fingers extended. This is called Vishnu mudra in yoga.
2. Close your eyes or gently gaze downward.
3. Begin by breathing in and out naturally.
4. Use your thumb to close your right nostril.
5. Inhale through your left nostril.
6. Close your left nostril with your ring finger.
7. Open your right nostril and exhale through it.
8. Inhale through your right nostril.
9. Close your right nostril with your thumb.
10. Open your left nostril and exhale through it.
11. Inhale through your left nostril.
Try to complete up to 10 rounds of this practice. If you begin to feel lightheaded, stop and breathe normally through both nostrils.
