10 Breathing Exercises To Relieve Anxiety
Practicing breathing exercises can be an effective way to alleviate anxiety and promote a sense of calm. Here are 10 breathing exercises that you can try:
Deep Belly Breathing: Sit or lie down in a comfortable position. Place one hand on your abdomen and the other on your chest. Take a slow, deep breath in through your nose, allowing your abdomen to rise as you fill your lungs with air. Exhale slowly through your mouth, letting your abdomen fall. Repeat several times.
4-7-8 Technique: Inhale quietly through your nose to a mental count of 4. Hold your breath for a count of 7. Exhale completely through your mouth to a count of 8. Repeat the cycle a few times, gradually increasing the counts if comfortable.
Box Breathing: Imagine tracing the shape of a box with your breath. Inhale slowly to a count of 4, hold the breath for 4 counts, exhale for 4 counts, and then hold your breath for another 4 counts. Repeat this cycle several times.
Alternate Nostril Breathing: Close your right nostril with your thumb and inhale deeply through your left nostril. Close your left nostril with your ring finger, release your right nostril, and exhale through the right nostril. Inhale through the right nostril, close it, and exhale through the left nostril. Repeat this pattern for several rounds.
Diaphragmatic Breathing: Lie down comfortably or sit with your back straight. Place one hand on your chest and the other on your abdomen. Take a slow breath in through your nose, allowing your abdomen to rise. Exhale slowly through your mouth, feeling your abdomen fall. Focus on the movement of your diaphragm as you breathe.
Progressive Muscle Relaxation: Combine deep breathing with progressive muscle relaxation. Take a deep breath in and tense a specific muscle group (e.g., shoulders) for a few seconds. Then, release the tension as you exhale and let go of any tension or tightness in that muscle group. Move through different muscle groups in your body, from head to toe.
Sama Vritti (Equal Breathing): Inhale through your nose for a count of 4, and then exhale through your nose for the same count of 4. Maintain equal duration for both the inhalation and exhalation. Gradually increase the count if it feels comfortable.
Lion's Breath: Sit in a comfortable position. Take a deep breath in through your nose, and as you exhale through your mouth, open your mouth wide and stick out your tongue, while making a "ha" sound. Imagine releasing any tension or stress with this exhale.
4-2-6 Breathing: Inhale through your nose for a count of 4, hold your breath for 2 counts, and then exhale through your nose for a count of 6. Repeat this pattern for a few rounds, adjusting the counts based on your comfort level.
Visualization Breathing: Close your eyes and imagine yourself in a calm and peaceful place. As you inhale, visualize yourself breathing in positivity and relaxation. As you exhale, imagine releasing any tension or anxious thoughts. Combine this visualization with slow, deep breaths.
