Connecting to our breath is a powerful tool to release tension, stress, and anxiety. Deep breathing techniques are pretty simple yet provide many benefits to our physical, mental, and emotional well-being. This pandemic is affecting our lives on so many levels and it’s a heavy weight for each of us to carry. Many of us are dealing with challenges and situations we never could have imagined.
Deep breathing is helpful as a daily practice any time, not just during periods of high stress. Getting into a routine of deep breathing can help make us more resilient to stress, help us sleep better, reduce inflammation, and help us think more clearly.
Stress, especially chronic stress, wreaks havoc on our immune system and leads to inflammation in the body. Here is a quick tool for your toolbox that you can do anywhere, anytime, multiple times a day to help release stress, tension, and anxiety. Deep breathing can help regulate the body and bring it back into balance. It doesn’t take a lot of time, yet is incredibly beneficial.
There are many breathing strategies, and here are my favorites:
Mindful Breathing
This is probably my favorite breathing technique and one I do the most often. When we become still and simply focus our attention to our breath and connect to the inhale and exhale, it can help us enter a relaxation state. I like to add a word or simple mantra to repeat silently to myself while exhaling.
How to do it:
- Find a comfortable place to sit, either in a chair or perhaps on a cushion on the floor. You can also do this lying down on the floor or in bed if you prefer.
- Begin to breath in and out slowly. Take a moment to become present and try to relax any areas you feel tension.
- Focus on your inhale and exhale. Nothing fancy. Breathe normally and comfortably. Feel yourself breathing. In and out.
- You may find your mind wanders, and that’s ok. Gently release your thoughts and bring your attention back to your breath.
- You can also add in a word that you slowly repeat out loud or silently to yourself. You could use words such as peace, love, health, joy, or calm. I like to use peace and calm a lot. Take a breath in, and during the exhale repeat caaaalllllmmm to yourself (or whatever word you choose).
- Repeat for 5-10 minutes, continuing to bring your attention back to your breath.
Belly Breathing
Also known as Diaphragmatic or abdominal breathing, belly breathing is simple to do and can be done lying down or sitting in a chair.
How to Belly Breathe:
- Lie down or sit in a comfortable chair.
- Place one hand on the upper chest and the other over the belly.
- Breathe in slowly through the nose, filling up the lower belly. The hand on your belly should rise, while the hand on your chest should remain still.
- Tighten your abdominal muscles as you exhale the air through pursed lips. This is one breath.
- Practice belly breathing for 5-10 minutes, multiple times per day as helpful.
4-7-8 Exercise
Developed by Dr. Andrew Weil, the 4-7-8 method can help us get into a deep state of relaxation, calm our anxious and frazzled nerves, and even help us fall asleep faster if we are feeling restless or are experiencing sleepless nights. Dr. Weil describes it as a “natural tranquilizer for the nervous system” and that it is “subtle at first, but gains in power with repetition and practice”. Dr. Weil states that after 2-3 months of regular practice of this technique, there are some physiological benefits including lowering heart rate and blood pressure, improves digestion, and a reduction in anxiety. More at www.drweil.com.
How to do it:
- Find a quiet place to sit.
- Breathe in and out a couple of times to connect to your breath.
- Place the tip of your tongue just behind your front teeth, close your mouth, and breath in for 4 counts.
- Hold the air in your lungs for 7 counts.
- Open your mouth and exhale air out forcefully for 8 counts. This is one breath.
- Continue three more times for a total of 4 breaths.
- Repeat at least two times per day or as often as needed to calm the body or to fall asleep. It’s not recommended to do more than 4 breath cycles at one time for the first month.
Now more than ever, it is helpful to make deep breathing a daily practice. When we are feeling overwhelmed, stressed, or anxious, connecting to our breath can bring us back to state of peace. It’s only a breath away.
