Breathe Your Way To Calm

If you find yourself feeling anxious, nervous, or your mind is racing, here are some breathing techniques you can do to alleviate the anxious feelings and start feeling better immediately. Our breath is what moves the energy through our body and helps the body relax. I would like to share two breathing techniques with you that are easy to incorporate in your day.

Our breath is a communicator to our brain and nervous system. With these breathing exercises, the body responds with a sense of calm. Breathing exercises are especially helpful if you struggle with anxiety, panic attacks, or in extreme times of stress. Even with mild feelings of anxiousness or stress, taking time to focus on our breath and slowing it down, stimulates our parasymathetic nervous system which helps in relaxing our bodies and mind and just helps us feel good. I began to rely on breathing techniques to get me through a difficult season when I was having panic attacks after the death of my dad. I never knew when my body would have a panic attack or what would trigger them. All I can say is, they are no fun at all and can really cause discourse in life. I learned to rely on breathing exercises to work through the panic attacks and the nervous system issues I was experiencing then. Fortunately, I don’t have panic attacks anymore and my nervous system issues have subsided. However, I still use breathing exercises daily. I find it calming and grounding to simply focus on my breath. My years of practicing yoga have really brought me in touch with the importance of breath.

The 4-7-8 Breathing Technique

First, I’ll explain the 4-7-8 relaxing breath exercise. I like this one because it can be done absolutely anywhere! You can be sitting, standing, eyes open or closed. It truly is the easiest and most versatile breathing technique to do. I suggest to do this one 4-5 rounds. If you still feel amped up or highly anxious, pause, then repeat again.

With mouth closed, place the tip of your tongue to the top of your mouth right behind your front teeth.
Inhale through your nose (mouth closed) to a count of 4.
Hold the breath for a count of 7.
Exhale slowly through your mouth to a count of 8. The exhale should be audible as your push the air out of your lungs and through your mouth.

With a small modification on the exhale, this breathing exercise can be done even if you are in a public place or among other people and don’t want to draw attention to the fact you are doing a breathing excercise. Just don’t make the sound on the exhale. Still do the exhale slowly through the mouth to a count of 8 but not with as much effort and to reduce the noise of the exhale. You will still feel the benefits with a gentle exhale.

Alternate Nostril Breathing

This is another breathing exercise that brings calmness to the mind and body. I prefer to do this one in a quiet environment and seated with my eyes closed. When I do this breathing technique, I don’t so much focus on how many rounds I do. I generally do it for a set time anywhere from 3-5 minutes. There is no set rule on how long you should do this breathing exercise. Simply follow your intuition and do what your body is guiding you to do.

Begin by sitting up straight and making sure you are comfortable.
I prefer to close my eyes but you can keep your eyes open as well.
I use my right hand probably because I am right handed. Place your hand in front of my face, palm facing your face.
The index and middle finder, touch your forehead between your eyebrows.
All of the breathing will be through your nose. Keep your mouth closed.
Take your thumb and press on your right nostril and take a slow deep breath in through your left nostril.
Pause for a second at the top of the inhale. Press your pinky finger and ring finger onto your left nostril while you release your thumb from your right nostril. Gently exhale through the right nostril.
Then inhale through the right nostril, pause, release your fingers from pressing the left nostril and exhale though the left nostril while pressing your right thumb on right nostril.
Repeat this cycle 10 breaths or whatever time your body feels is best for you. Follow your body’s intuitive guide.

I hope you find these breathing exercises helpful. If you practice yoga, these may be very familiar to you already. I wanted to offer you an easy technique you can do anywhere that take as little as a couple minutes to relax and feel calm. These breathing exercises are also helpful to start your day for a sense of grounding or closer to bedtime to signal the body it is time to rest. When we focus on breathing, it is good for our well being, stimulates the vagus nerve, grounds you into your body and helps expand your self awareness.

I’d love to hear from you if you have any questions on breathing techniques. I encourage you to share in the comments your experience with breathing exercises and if they have worked well for you.

Sending love and light to you today!

Kristi