As the world navigates uncertain times, finding effective ways to manage stress has become crucial.
Breathing exercises, long used in yoga and meditation practices, have gained attention as a simple yet powerful tool for anxiety relief.
1. Box Breathing: The 4-4-4-4 Method
Box breathing, also known as square breathing, is a technique used by Navy SEALs to maintain composure under pressure. Here’s how to do it:
- Inhale deeply through your nose for a count of four
- Hold your breath for four counts
- Exhale slowly through your mouth for four counts
- Hold your breath again for four counts
- Repeat for several rounds
By focusing on counting and controlling your breath, box breathing helps slow your heart rate and promotes a sense of calm (ref).
2. Diaphragmatic Breathing: Engaging Your Core
Diaphragmatic breathing, or belly breathing, involves engaging your diaphragm, the muscle located beneath your lungs. This technique can reduce stress and improve overall breathing efficiency.
- Lie on your back with your knees bent and a pillow under your head
- Place one hand on your chest and the other on your belly
- Inhale deeply through your nose, allowing your belly to rise while keeping your chest relatively still
- Exhale slowly through pursed lips, feeling your belly fall
With practice, diaphragmatic breathing can become a go-to tool for managing anxiety symptoms.
3. 4-7-8 Breathing: The Relaxing Ratio
The 4-7-8 breathing technique is based on pranayama, an ancient yogic practice. This relaxing breath pattern can help you unwind and fall asleep more easily (ref).
- Sit comfortably with your back straight
- Place the tip of your tongue against the ridge behind your upper front teeth
- Exhale completely through your mouth, making a whoosh sound
- Close your mouth and inhale quietly through your nose for a count of four
- Hold your breath for seven counts
- Exhale completely through your mouth for eight counts, making a whoosh sound
Repeat this cycle three more times for a total of four breaths. With regular practice, the 4-7-8 technique can become a powerful relaxation tool.
4. Alternate Nostril Breathing: Balancing Mind and Body
Alternate nostril breathing, or nadi shodhana pranayama, is a yogic technique believed to harmonize the left and right hemispheres of the brain,
- Sit comfortably with your back straight
- Use your right thumb to gently close your right nostril
- Inhale slowly through your left nostril
- Close your left nostril with your right ring finger and release your thumb from the right nostril
- Exhale slowly through your right nostril
- Inhale through your right nostril, then close it with your thumb
- Release your ring finger and exhale through your left nostril
Continue this pattern for several rounds, always starting with an inhalation through the left nostril. Alternate nostril breathing can be particularly soothing when you’re feeling overwhelmed.
5. Resonance Breathing: Finding Your Frequency
Resonance breathing, also known as coherent breathing, involves breathing at a rate of 5 breaths per minute. This frequency has been shown to help balance the autonomic nervous system and reduce stress.
- Lie down comfortably and close your eyes
- Gently breathe in through your nose for a count of 6 seconds
- Exhale slowly for another 6 seconds
- Continue this pattern for several minutes
Using a visual guide, like the Breathing App created by Eddie Stern and Deepak Chopra, can help you maintain the 5 breaths per minute pace. Resonance breathing is a simple yet effective way to promote relaxation.
6. Lion’s Breath: Releasing Tension
Lion’s breath, or simhasana, is a energizing yogic breathing technique that can help relieve tension in the face and jaw. This playful practice is perfect for moments when you need to let go of stress.
- Kneel on the floor, crossing your ankles and sitting on your heels
- Place your hands on your knees with your fingers spread wide
- Inhale deeply through your nose
- Open your mouth wide, stick out your tongue, and exhale forcefully with a “ha” sound
- Repeat several times
Incorporating lion’s breath into your routine can leave you feeling refreshed and rejuvenated.
It doesn’t matter whether you’re looking to balance your nervous system, release facial tension, or simply unwind after a stressful day, incorporating these breathing exercises into your self-care toolkit can help you navigate life’s challenges with greater ease and resilience.
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Nancy Maffia
Nancy received a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.
