We often take breathing for granted. It’s an automatic function that sustains life itself. But did you know that intentionally changing your breathing patterns can have a profound impact on your mental and physical well-being? Certain breathing exercises can actually help reduce stress and anxiety, increase focus and concentration, and promote an overall sense of calm.
At its core, breathing is a link between the body and mind. When you’re stressed, your breathing becomes shallow and rapid. But by consciously slowing it down, you can trigger the relaxation response – the opposite of the “fight or flight” response that gets activated when you’re anxious or overwhelmed.
What’s more, breathing exercises can be done anywhere, anytime, making them an accessible way to give your mental health a boost. No equipment or fancy gear required – just your lungs and a little bit of practice. Ready to breathe better? Try incorporating one or more of these techniques into your daily routine.
Diaphragmatic Breathing
Also known as belly breathing, this fundamental technique is the starting point for many other breathing exercises. As the name implies, diaphragmatic breathing focuses on expanding your diaphragm rather than breathing shallowly into your chest.
To practice, sit up straight or lie flat on your back. Place one hand on your abdomen and the other on your upper chest. Inhale slowly through your nose, feeling your belly rise with air. Pause briefly, then exhale slowly through pursed lips, allowing your abdomen to deflate. Make sure your chest remains relatively still throughout. Start with 5-10 breaths, gradually working up to longer sessions.
4-7-8 Breathing
Pioneered by the relaxation expert Dr. Andrew Weil, this breathing pattern is simple yet remarkably calming. It works by creating a contrast between your inhale and exhale – like applying “breathing brakes.”
Begin by exhaling completely through your mouth. Then inhale quietly through your nose to a mental count of 4. Hold your breath for a count of 7. Finally, exhale forcefully through pursed lips to a count of 8, pushing out all the remaining air. Repeat for 4 breath cycles.
The 4-7-8 technique can be done seated or lying down. It may cause you to feel slightly lightheaded at first as you’re expelling more air than usual. But with practice, it becomes very grounding.
Box Breathing
This invigorating technique follows a simple square “box” pattern and can increase focus and presence. Imagine you’re tracing the four sides of a box as you breathe.
Begin by exhaling completely. Then: -Inhale slowly through your nose for a count of 4 -Hold your breath for a 4-count -Exhale slowly through pursed lips for 4 counts -Hold the exhale for 4 final counts before inhaling again
Feel free to adjust the numbers if needed – just make sure each side of the “box” has an equal count. Visualize the breath travelling clockwise around the box’s four sides.
Box breathing regulates oxygen levels, slows the heart rate, and shifts the body into a more relaxed state. It’s often used by athletes and first responders to stay calm under pressure.
Alternate Nostril Breathing
In addition to reducing anxiety and improving focus, this ancient yogic technique is thought to balance the left and right hemispheres of the brain. Don’t let the name intimidate you – it’s quite easy once you get the hang of it.
Start by using your right thumb to gently close off your right nostril. Inhale slowly through your left nostril. Then release your thumb and use your ring finger to close off the left nostril. Pause briefly, then exhale out through the right side. Inhale through the right, exhale left. Continue this alternating pattern for 5-10 cycles.
For best results, keep your breathing smooth, steady, and focused. Don’t rush or force your breath. You can practice alternate nostril breathing seated or standing in a comfortable position.
Ocean Breath
Channel the calming sound of ocean waves crashing onto the shore with this simple breath exercise. It’s very soothing for the nervous system.
Begin by inhaling slowly through your nose for 4 seconds. Then exhale through your mouth with a “haaa” sound, as if you’re trying to fog up a mirror or window. Make sure the exhale lasts longer than the inhale – 6 or 8 seconds is ideal. Imagine expelling all stress and tension as you audibly exhale.
As the name suggests, ocean breath conjures up peaceful imagery of being by the sea. It’s also a great technique to relieve sinus pressure or a stuffy nose. Just be sure not to strain your throat.
Breath Counting
When the mind is racing, sometimes it helps to give it a simple task to latch onto. That’s the premise behind breath counting – using your inhales and exhales as a way to stay grounded in the present.
To start, close your eyes and tune into the feeling of your breath entering and leaving your body. With each inhalation and exhalation, silently count “one.” Continue counting up to 10, then start back at 1. If you find your mind wandering, gently redirect your focus back to the breath and your counting.
This mindfulness technique simultaneously relaxes your body while giving your mind something to do. And the counting pattern creates a steady, soothing rhythm. Do it for 5-10 minutes daily.
Resonant Breathing
Looking for a way to quickly achieve a profound state of mental and physical calm? Resonant breathing could be the answer. It gets its name from the resonant vibrations it produces in your nasal passages and body.
The technique involves breathing at a slow, steady rate of around 6 breaths per minute. A simple way to achieve this pace is to inhale through your nose for 4 seconds, pause briefly, then exhale through your nose for 6 seconds.
Why does this work so well? Resonant breathing is thought to be the breathing rate that most efficiently stimulates the baroreflex – the response that slows your heart rate and increases heart rate variability, which is a sign of being relaxed and balanced. Make it a habit and you can’t help but feel more centered.
Breathe Into Wellness
While all these breathing techniques serve a similar purpose of promoting relaxation, some may resonate more with you than others. Notice which ones feel most comfortable and grounding as you give them a try.
Remember, it takes regular practice to see the full benefits. Start small by incorporating breathing exercises into your daily routine– before a stressful situation, first thing in the morning, during your commute, or whenever you notice your mind starting to spin out. Just 5-10 minutes per day can have a big impact on calming both mind and body.
Above all, be patient and kind with yourself as you develop this new skill. Breathing in a conscious, intentional way is deceptively simple yet tremendously powerful. By making it a priority, you’re giving your mental health the breath of fresh air it deserves.
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Disclaimer: The information provided in this discussion is for general informational and educational purposes only. It is not intended as medical or professional advice. Only a qualified health professional can determine what practices are suitable for your individual needs and abilities.