7 Simple Breathing Exercises to Reduce Anxiety and Stress

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Disclaimer

Deep breathing exercises are a simple yet effective way to manage stress and anxiety. 

Experience the transformative effects of these simple yet powerful techniques that calm your mind and rejuvenate your body.

How Does It Work?

When stressed, our body’s natural response activates the sympathetic nervous system, which triggers the “fight or flight” response. This can cause our heart rate to increase, our muscles to tense up, and our breathing to become shallow and rapid.

By practicing deep breathing exercises, we can activate the parasympathetic nervous system, which helps to calm the body and reduce stress.

Deep breathing exercises involve taking slow, deep breaths, filling the lungs with air, and exhaling slowly.

This helps slow down the heart rate, relax the muscles, and increase oxygen flow to the brain, improving focus and concentration.

Overall, deep breathing exercises are a simple and effective way to manage stress and promote relaxation.

Powerful Deep Breathing Exercises

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When practicing these, there should not be any strain when you’re relaxed and practicing these breathing exercises.

You might notice some areas of the body are more open than others, but you shouldn’t have to force these breaths.

Find a count that feels natural to you.

When you’re actively stressed or experiencing anxiety, it may take a few minutes for your body to return to normal and your breathing to feel more natural. 

Diaphragmatic breathing (also known as belly breathing):

Inhale deeply through the nose, filling the lungs with air and expanding the belly. Exhale slowly through the mouth, contracting the belly muscles.

Equal Breathing (also known as Sama Vritti in yoga):

Inhale for a count of four, then exhale for a count of four. Repeat for several minutes. 

4-7-8 Breathing:

Inhale for a count of four, hold the breath for a count of seven, then exhale for eight. Repeat for several minutes.

Alternate Nostril Breathing (also known as Nadi Shodhana in yoga):

Close one nostril with a finger and inhale through the other nostril. Hold your breath briefly, then exhale through the opposite nostril. Repeat on the other side.

Box Breathing:

Inhale for a count of four, hold the breath for a count of four, exhale for a count of four, then hold the breath for a count of four. Repeat for several minutes.

Pursed Lip Breathing:

Inhale deeply through the nose, then exhale slowly through pursed lips, as if blowing out a candle. Repeat for several minutes.

Belly Breathing:

Place one hand on the belly and inhale deeply, feeling the belly rise. Exhale slowly, feeling the belly fall. Repeat for several minutes.

Tap Into Your Body’s Natural Relaxation Response

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You’ll tap into your body’s natural relaxation response by practicing diaphragmatic breathing, equal breathing, 4-7-8 breathing, alternate nostril breathing, box breathing, pursed lip breathing, and belly breathing.

Say goodbye to shallow, rapid breaths and hello to a slower, deeper, and more focused breathing pattern.

Embrace the benefits of increased oxygen flow, a relaxed nervous system, and improved mental clarity.

Start your journey towards a healthier, happier, and more balanced life with these deep breathing exercises today!

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