4 SIMPLE BREATHING EXERCISES

A Guided Toolkit to Instantly Reduce Anxiety

Modern life can feel like an endless, treadmill. This constant momentum, combined with the weight of personal and professional responsibilities, can leave many of us feeling anxious all too often. Anxiety creeps in as we plan our day in the morning, interrupts our afternoons with worries about deadlines and meetings, and follows us to bed as we think about tomorrow’s challenges.

Anxiety can be overwhelming, but there are ways to manage it. By strengthening our emotional resilience, we can cope better with life’s stressors.

Why Breathing Matters

When faced with stressors, our body often responds with the “fight or flight” reflex, accelerating our breathing and heart rate. Deliberate breathing techniques can counteract this reflex, signalling the body to return to a state of calm.

Breathing Engages the Parasympathetic Nervous System:

This system is responsible for the body’s rest-and-digest function. Activating it through deliberate breathing slows the heart rate and relaxes the muscles.

Breathing Oxygenates the Brain:
Slow, deep breaths can increase oxygen supply to the brain, promoting clearer thinking and better decision-making.

In this toolkit you will find 4 simple breathing techniques to use anytime, anywhere that help you instantly reduce your anxiety. You will also develop an understanding of the importance of these breathing exercises, and practical strategies so you can start using them today!

4 Breathing Methods to Try

Method 1: Diaphragmatic Breathing (or Belly Breathing)

How to do it:

Sit or lie down comfortably. Place one hand on your chest and the other on your stomach. Breathe in slowly through your nose, allowing your diaphragm to move up into your ribs. Ensure your stomach expands (and not your chest). Exhale slowly through pursed lips.

Benefits:

Engages the diaphragm, slows your breathing rate, and decreases oxygen demand, which can reduce feelings of breathlessness and calm the nerves.

Method 2: Breathing 4- 7 -8 

How to do it:

Sit in a relaxed position. Close your eyes and inhale quietly through your nose for 4 seconds. Hold the breath for a count of 7 seconds. Exhale completely through your mouth to a count of 8 seconds. Repeat the cycle three more times.

Benefits:

It acts as a natural tranquilizer for the nervous system. Over time, with repeated use, its calming effects become more profound.

Method 3: Box Breathing (or Square Breathing)

How to do it:

Inhale for a count of 4. Hold the breath for 4 counts. Exhale for 4 counts. Pause and hold for another 4 counts. Repeat.

Benefits:

This technique can increase alertness and performance, alleviate stress, and regulate the body’s automatic responses to stress.

Method 4: Alternate nostril breathing

How to do it:

Try this exercise for a few minutes each morning or anytime you need an energy boost. Sit up tall and, using your right hand, close off your right nostril with your thumb as you inhale slowly through your left nostril. Simultaneously release your right nostril and use your ring finger to close off your left nostril. Exhale slowly through your right nostril. Then inhale slowly through your right nostril, switch fingers again, and exhale slowly through your left nostril. Repeat this for three minutes, then notice how you feel.

Benefits:

Helps balance the two hemispheres of the brain, promoting mental clarity, reduced stress, and enhanced overall well-being.

3 Minute Mindfulness Breathing Exercise

1. Start by finding a comfortable and relaxed seated position. Sit with your spine straight, shoulders relaxed, and hands resting comfortably on your lap. If you’re comfortable, close your eyes. If not, you can maintain a soft gaze.
2. Take a deep breath in, filling your lungs with air, and exhale slowly, letting go of any tension or stress. Repeat this a couple of times, allowing each breath to relax you more deeply
3. Now, bring your attention to your breath. Notice the sensation of the breath as it enters and leaves your nostrils. Feel the coolness of the inhale and the warmth of the exhale.
4. As you breathe, let your attention rest on the natural rhythm of your breath. There’s no need to control the breath; simply observe it as it naturally flows in and out.
5. If your mind starts to wander, gently guide it back to the breath. You might find it helpful to anchor your attention by focusing on the rise and fall of your chest or the expansion and contraction of your diaphragm.
6. Take a moment to notice any sensations in your body as you breathe. Are there any areas of tension or relaxation? Simply observe without judgment, allowing each breath to create a sense of ease
7. Continue to breathe mindfully, being present with each inhale and exhale. If your mind wanders, acknowledge it without judgment, and gently return your focus to the breath
8. As you breathe, become aware of the present moment. Let go of any thoughts about the past or future. Right now, all that exists is your breath, anchoring you in the present.
9. In the last moments of this practice, take a few deeper breaths. Inhale slowly and deeply, and exhale fully, releasing any remaining tension.
10. When you’re ready, gently open your eyes. Take a moment to notice how you feel. Carry this sense of mindfulness with you into the rest of your day.

Tips

Daily Practice:
Spend a few minutes each day—perhaps in the morning or before bed—practicing these techniques to make them second nature.

In Moments of Stress:
The next time you’re faced with a situation that spikes your anxiety, employ one of these techniques to ground and center yourself.

Pair with Other Relaxation Methods:
Combine your breathing exercises with meditation or gentle movement, like stretching or yoga, for a holistic relaxation routine.

Remember, it’s the simplicity of these techniques that makes them so powerful. By taking control of your breath, you’re also reclaiming control over your emotions, providing a much-needed sanctuary of calm amidst the chaos of anxiety.

Your Reflections

• Physical sensations. Did you notice any changes in tension or relaxation in different parts of your body? Were there any areas where you felt more present or grounded?
• Did you notice your mind wandering during the breathing exercise, and if so, how did you bring your focus back to the breath?
• How was your experience during and after the exercises?
• What was it like for you to stay present in the moment and focus on one simple task like breathing?