Relieving Stress and Anxiety with Breathing Techniques

Breathing Technique

Explanation

Alternate nostril breathing

This rhythmic breathing technique balances the brain’s hemispheres, enhancing cognitive function and reducing stress. It fosters a sense of harmony and balance within both the mind and body.

• Sit comfortably with your spine straight. Use your right thumb to close your right nostril, and your ring finger or pinky to close your left nostril.
• Close your right nostril and inhale through the left.
• Close your left nostril, open your right, and exhale through the right.
• Inhale through the right nostril, close it, and exhale through the left.
• Continue this alternating pattern.

Belly breathing (Diaphragmatic breathing)

Belly breathing or diaphragmatic breathing involves deep inhalation that expands the belly as the diaphragm lowers, allowing for maximum oxygen intake. This technique activates the parasympathetic nervous system, triggering the body’s relaxation response. It helps lower cortisol levels and heart rate, easing muscle tension, promoting mental clarity, and fostering a sense of calm.

• Find a comfortable seated or reclining position, placing one hand on your chest and the other on your abdomen.
• Inhale slowly through your nose, allowing your belly to rise as your lungs fill with air.
• Exhale gently through your mouth, feeling your belly fall as you release the breath.

Humming breath

The humming breath involves inhaling deeply and exhaling while humming like a bee. By doing so, you stimulate the vagus nerve, triggering a relaxation response. This reduces stress hormones, soothes the mind, and fosters tranquillity. Its rhythmic nature promotes mindfulness and mental peace, offering a serene break from stress.

Lion’s breath

The Lion’s Breath technique involves a deep inhalation followed by a forceful exhale through the mouth, with the tongue extended and a silent roar. The powerful breath release engages the throat and facial muscles, helping to release tension and bottled-up emotions.

This playful practice encourages a sense of empowerment and freedom, alleviating anxiety by letting go of stored tension. Incorporating Lion's Breath into your routine helps ease stress and brings a renewed sense of lightness and ease to both body and mind.

Long exhale

The long exhale technique involves exhaling longer than you inhale to activate the body’s relaxation response. This method enhances carbon dioxide release, calming the body by stimulating the parasympathetic nervous system. It lowers heart rate, blood pressure, and muscle tension while promoting mindfulness and reducing stress.

Mindfulness breathing

Mindfulness breathing, a core meditation practice, involves observing your breath without changing its rhythm, helping you stay present. It increases awareness, detaches from anxious thoughts, and calms the nervous system. Regular practice enhances resilience and emotional balance, making it a simple yet powerful tool for managing anxiety and stress.

Pursed-lip breathing

Pursed-lip breathing is a technique where you inhale through your nose and exhale slowly through pursed lips, like blowing out a candle. This method improves oxygen exchange, reduces breathing effort, and calms the mind. It stabilises breathing rates, alleviates breathlessness, lowers heart rate, and promotes relaxation. Easily adaptable, it offers immediate relief for managing anxiety and stress.

Resonant breathing

Resonant breathing, or coherent breathing, helps relieve anxiety and stress by syncing your breath with your heart rate. To practice:

• Sit or lie down comfortably with good posture.
• Inhale and exhale gently at a rate of five to six breaths per minute.
• Maintain a steady rhythm, allowing your breath to flow naturally.

This technique activates the relaxation response, reduces stress hormones, and promotes a balanced nervous system.

4-4-4 breathing

The 4-4-4 breathing technique helps manage anxiety and stress by following a structured pattern: inhale for four counts, hold for four counts, and exhale for four counts. To practice:

• Find a quiet space and sit comfortably.
• Inhale through your nose for 4 counts.
• Hold your breath for 4 counts.
• Exhale through your mouth for 4 counts.

This technique regulates breath, reduces heart rate, and calms the nervous system, enhancing oxygenation and mindfulness while alleviating anxious thoughts.

4-7-8 breathing

The 4-7-8 breathing technique helps with sleep, anxiety, and stress by inhaling for 4 counts, holding for 7, and exhaling for 8. To practice:

• Sit or lie down comfortably.
• Inhale through your nose for 4 counts.
• Hold your breath for 7 counts.
• Exhale through your mouth with a 'whoosh' sound for 8 counts.