Breathing Exercises for Anxiety and Stress

Anxiety and stress are common issues that affect many people in today’s fast-paced and demanding world. They can take a toll on our physical and mental health, making it difficult to function at our best.  

Have you tried breathing exercises? 

Breathing exercises are a powerful tool that can help you regulate your breathing, calm your mind, and reduce anxiety and stress. They are easy to do and can be done anytime and anywhere, making them an accessible and effective form of self-care.  

3 On-The-Go Breathing Exercises  

1. Diaphragmatic Breathing

Also known as belly breathing, is a deep breathing technique that involves breathing from the diaphragm, the muscle located below the lungs. This type of breathing is efficient and can help reduce stress and anxiety.  

Here’s how to do it:  

• Sit or lie down in a comfortable position.
• Place one hand on your chest and the other on your belly.
• Breathe in deeply through your nose, letting your belly rise as you inhale.
• Exhale slowly through your mouth, feeling your belly fall as you exhale.
• Repeat for several minutes, focusing on the sensation of your breath moving in and out of your body.
  

2. Box Breathing Box

This is a breathing technique that involves taking slow, deep breaths and holding your breath for a few seconds before exhaling. This technique can help you feel calmer and more focused. 

 Here’s how to do it:  

• Sit in a comfortable position and close your eyes.
• Inhale deeply through your nose for four seconds, filling your lungs with air.
• Hold your breath for four seconds.
• Exhale slowly through your mouth for four seconds.
• Hold your breath for four seconds before starting the cycle again.
• Repeat for several minutes, focusing on the sensation of your breath and the rhythm of the exercise.

3. Alternate Nostril Breathing

This is a breathing technique that involves breathing through one nostril at a time, alternating between the left and right nostrils. This technique can help balance the nervous system and reduce stress and anxiety.  

Here’s how to do it:  

• Sit in a comfortable position and use your right thumb to close your right nostril. • Inhale deeply through your left nostril for four seconds.
• Use your right ring finger to close your left nostril and hold your breath for four seconds.
• Release your right thumb and exhale slowly through your right nostril for four seconds.
• Inhale through your right nostril for four seconds.
• Use your right thumb to close your right nostril and hold your breath for four seconds.
• Release your left ring finger and exhale slowly through your left nostril for four seconds.
• Repeat the cycle for several minutes, focusing on the sensation of your breath and the rhythm of the exercise.

 

Adding these exercises into your daily routine can make a big difference in how you feel and how you cope with stress and anxiety. 

Taking care of your mental health is essential to living a happy and fulfilling life.