Mindful Breathing to Calm Anxiety
The purpose of mindful breathing is to ground yourself in the present moment, so that you can let go of worrying about the past or the future. Here are a few different breathing techniques to try and see which one feels right and speaks to you. Practicing them when you are in a calm mindset is beneficial so that you are familiar with them and they are second nature when the anxious feelings arise.
Belly- Breathing (Diaphragmatic Breathing)
Lie down on a flat surface with a pillow under the head and pillows beneath the knees. Pillows will help keep the body in a comfortable position.
Place one hand on the middle of the upper chest.
Place the other hand on the stomach, just beneath the rib cage but above the diaphragm.
To inhale, slowly breathe in through the nose, drawing the breath down toward the stomach. The stomach should push upward against the hand, while the chest remains still.
To exhale, tighten the abdominal muscles and let the stomach fall downward while exhaling through pursed lips. Again, the chest should remain still.
Once you are able to do this with ease, the process can be performed while sitting in a comfortable upright position.
Box Breathing
Start by breathing in and out slowly to become aware of your natural breathing rhythm. Let the breath flow in and out effortlessly, as you prepare your lungs for deeper breaths.
Inhale for a count of four.
Hold for a count of four. (If you feel dizzy, hold for a count of one and increase until you can hold for a count of four.)
Exhale for a count of four.
Hold for a count of four. (If you feel dizzy, hold for a count of one and increase until you can hold for a count of four.)
Repeat the full process two or more times.
Feel free to play around with the counts until you find the perfect number combination that eases your tension.
Alternate Nostril Breathing (Nadi Shodhana)
Bring your right hand up to your nose and move your forefinger and middle finger out of the way (you can place them on your forehead between your eyebrows). Place your thumb on your right nostril.
With this nostril covered, close your eyes and exhale fully and slowly through your left nostril.
Once you’ve exhaled completely, release your right nostril and put your ring finger and pinky finger on the left nostril.
Breathe in deeply and slowly from the right side. Make sure your breath is smooth and continuous.
Once you’ve inhaled completely, exhale through your right nostril.
Release your ring and pinky fingers and close your right nostril with your thumb again.
Breathe in fully and exhale fully from your left nostril. Repeat the full process two or more times.
*Research shows that practicing for 10 minutes brings the most benefits
