Simple Breathing Techniques To Help Overcome Stress And Anxiety
Breathing. If you don’t do it, you die. But how often do you actually think about breathing?
Breathing is, of course, a natural bodily function that we unconsciously perform every day, but many of us take for granted the power that breath has on us mentally. Taking just a few minutes out of your day to focus on your breathing can help in a variety of ways; it can reduce stress, help you to feel calmer, promote better sleep, enhance cognitive ability and increase energy levels – to name just a few benefits.
There are a variety of breathing techniques and exercises which can have a profound impact on the way you deal with the stresses of everyday life, helping you to feel calmer, happier and move in control. Belle About Town spoke to Vanessa Gebhardt, Mind Coach at Freeletics, an AI-based fitness provider. Here’s what Vanessa suggested:
- Box Breathing
It is easy to get overwhelmed with the goings on of your life, especially at the moment when we’re living through unchartered times and lots of uncertainty. Focusing on your breath gives your mind a break, a chance to reconnect with your body and relax, wherever you are. Box breathing is a breathing technique which aims to return your breathing back to its normal rhythm and help clear the mind, relax the body and improve focus. It’s fairly simple to practice, involving just a few steps. The first, inhaling through your nose and letting air fill your lungs. You then need to hold that breath inside, before slowly exhaling. Each of these steps should be held for a count of four, but this can be increased as you become more familiar with the technique.
2. Diaphragmatic Breathing
Another great breathing exercise is diaphragmatic breathing. This type of belly breathing can help you use your diaphragm properly and help to strengthen it. It involves engaging your diaphragm whilst you breathe, and the most basic way to practice this style of breathing is to sit or lie comfortably, relax your shoulders and place a hand on your chest and a hand on your stomach. You then need to breath in through your nose until your stomach expands. You then need to press gently on your stomach and exhale slowly. For maximum benefits, you should practice diaphragmatic breathing for 5 to 10 minutes three to four times a day.
3. Alternate Nostril Breathing
Alternate nostril breathing is another breathing technique that has been shown to enhance cardiovascular function and to lower heart rate. To practice alternate nostril breathing, begin by getting into a comfortable position, then lift your right hand toward your nose, pressing your first and middle fingers down toward your palm and leaving your other fingers extended. Exhale, use your right thumb to gently close your right nostril. Inhale through your left nostril and then close your left nostril. Repeat on the other side and continue this cycle for 5 minutes.
4. Sitali Breathing
Sitali breathe is a yoga breathing practice which helps to lower your body temperature and relax your mind. To do this, begin by rolling your tongue, if you can’t do this, it’s ok to purse your lips. Then inhale slowly, breathing in through your mouth and letting the air fill your stomach, so that it expands. Close your mouth and then exhale through your nose. Continue breathing like this for up to 5 minutes to maximise the cooling effects of this style of breathing.
- Fitness app Freeletics has a catalogue of mindset audio courses including ‘Box breathing’ and ‘Identifying emotions’ that guide you through your emotions and teach you how to cope with them. Practise techniques regularly and including them as part of your daily routine.
