Simple Breathing Exercises to
Calm Anxiety and Improve Mental Health
Find out how easy breathing exercises can help you calm anxiety and boost your mental wellbeing. Learn practical techniques to reduce stress and feel more relaxed.
Introduction
Managing anxiety can be very tough. Simple breathing exercises can offer quick relief.
These easy-to-learn techniques can be done anywhere, anytime. Breathing exercises are a handy tool for reducing anxiety and feeling more relaxed.
I’m going to share with you how to create an anxiety-free morning routine that has helped me reduce stress and improve my overall well-being. Let's get going!
The Science Behind Breathing Exercises
Really, there is science behind it!
Regulates Nervous System
Breathing exercises kickstart your parasympathetic nervous system, helping you relax. (1)
Reduces Stress Hormones
Controlled breathing can lower cortisol, the main stress hormone in your body. (2)
Improves Oxygen Flow
Better breathing means more oxygen to your brain, boosting your thinking and emotional balance. (3)
Deep Breathing Techniques
Correct. There is more than one way to breathe.
Diaphragmatic Breathing
Also called belly breathing, this technique involves deep breaths that fully engage your diaphragm. (4)
How to Do It
Sit or lie down comfortably. Place one hand on your chest and the other on your belly. Inhale deeply through your nose, letting your belly rise. Exhale slowly through your mouth.
4-7-8 Breathing
This calming technique helps reduce anxiety and can even promote better sleep.
How to Do It
Inhale for the count of 4, then hold your breath for the count of 7, and exhale for the count of 8. Repeat them up to 10 times.
Mindful Breathing Exercises
Focus on the breath.
Box Breathing
Also known as square breathing, this technique is used by Navy SEALs to stay calm and focused. (5)
How to Do It
Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. Repeat the cycle.
Alternate Nostril Breathing
A yoga technique that balances your mind and reduces stress.
How to Do It
Close your right nostril with your thumb and inhale through your left nostril. Close your left nostril with your ring finger and exhale through your right nostril. Continue alternating.
Quick Breathing Exercises for Immediate Relief
These really don’t take long.
Pursed Lip Breathing
This helps slow down your breathing and improve oxygen exchange.
How to Do It
Inhale through your nose for 2 counts, then exhale slowly through pursed lips for 4 counts.
Resonant Breathing
Also known as coherent breathing, this technique involves breathing at a rate of 5 breaths per minute.
How to Do It
Inhale for 5 seconds and exhale for 5 seconds, keeping a steady rhythm.
Tips for Practising Breathing Exercises
Don’t worry… these are not difficult.
Find a Quiet Space:
Pick a calm spot where you won’t be disturbed.
Practice Regularly
Make breathing exercises a part of your daily routine for the best results.
Combine with Other Techniques
Pair breathing exercises with mindfulness or meditation for even better benefits.
Conclusion
Imagine feeling calmer and more in control with just a few simple breaths.
These breathing exercises can be your go-to tool for managing anxiety and finding peace. Give them a try and see how they transform your day! And if you know someone who could use a little extra calm, share this article with them. We’re all in this together, supporting each other towards better mental health.
References:
1 – https://www.health.com/breathing-exercises-8646630
2 – https://www.verywellhealth.com/how-to-lower-cortisol-7971460
3 – https://hbr.org/2020/09/research-why-breathing-is-so-effective-at-reducing-stress