Unfortunately, anxiety is now as prevalent as the common cold. This silent lurker drastically affects our quality of life and makes the quest for relief more pertinent than ever. By altering the rhythm of our breaths, we can signal our bodies to relax and find relief from those fleeting thoughts. Here’s an exploration of four breathing techniques that combat anxiety and serve as stepping stones to tranquility.
Deep-Belly Breathing
When we’re under intense stress, we take shallow breaths that stem from our chests. But deep-belly breathing invites us to draw breaths from our cores. This breathing technique stimulates the parasympathetic nervous system and turns the tide on our stress response by ushering in a sense of calm.
Imagine your abdomen is a balloon. As you inhale slowly through your nose, feel your abdomen gently inflate. Exhale slowly through your mouth and deflate the balloon completely. Prolong your exhalation until it’s twice the length of your inhalation. This method not only improves oxygen circulation but also encourages moments of mindful presence.
4-7-8 Breathing
4-7-8 is rhythmic breathing that acts as a natural tranquilizer for your nervous system. Dr. Andrew Weil developed this technique, which involves inhaling for a count of four, holding the breath for seven, and exhaling for eight. This controlled hyperventilation reduces anxiety by increasing the concentration of oxygen in your blood.
Start by emptying the air from your lungs. Breathe in through the nose for four seconds, hold your breath for seven seconds, and then exhale from the mouth for eight seconds. The magic of this technique lies in repetition, and with practice, 4-7-8 breathing can become your go-to response for acute stress.
Box Breathing
Box breathing, also known as square breathing, is a technique that Navy SEALs use to remain calm, combat anxiety, and stay focused. It involves visualizing the sides of a box, each representing different counts of breathing.
Inhale for four seconds, hold your breath for another four, and exhale gradually for the same duration. Then, keep your lungs empty for a final count of four. This uniform approach provides a reliable framework for reducing tension and re-grounding.
Alternate Nostril Breathing
Alternate nostril breathing, or nadi shodhana, balances the hemispheres of the brain and fosters relaxation. Rest the tip of your thumb on one nostril and inhale deeply through the other. Switch fingers at the peak of your inhalation and slowly release the breath through the alternate nostril. This crossover encourages equilibrium and alleviates the racing thoughts synonymous with anxiety.
The tactile nature of these breathing exercises grounds us in our bodies and offers us a break from our anxious thoughts. By integrating these breathing techniques into your daily routine, you can foster a built-in mechanism for managing anxiety and enhancing your overall mental well-being.
As the rise of anxiety riddles society, an effective breathing technique can quickly become one of the most empowering skills you develop. Whether you utilize simple deep-belly breathing in the moment or 4-7-8 breathing on a schedule, play around with some different exercises until you feel comfortable and relieved.
