This blog post is one in a series to reduce stress and anxiety. Join us in upcoming weeks as we tackle life’s challenges with practical techniques.
Take a slow, deep breath in…
hold it a few seconds…
…and release.
After doing this you likely feel more relaxed. Right? Deep breathing is a powerful tool facilitated by your body to help you manage stress and reduce anxiety. Research shows by simply using the breath correctly, you can effectively reduce your body’s response to pain and improve sleep. For the more inquisitive as to how deep breathing works on a physiological level, the American Institute of Stress explains that “deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness”.
The best part about deep breathing is that you don’t need to research and purchase the latest and greatest technology, apparel, or equipment to utilize this natural intervention! You don’t need a she-shed, a yoga membership, or access to a national park. To incorporate deep breathing with a relaxing meditation practice, you should opt for a calm environment, free from distractions; but deep breathing can be done anywhere!
There are several different techniques for deep breathing and you’re encouraged to utilize the method(s) best for you. Here’s two methods you can try to get started:
Diaphragmatic Breathing
(Belly Breathing)
1. Sit or lie down. In either position, focus mindfully on relaxing the body.
If sitting, drop your shoulders releasing the tension,
put your feet flat on the floor, and keep a nice, straight back
2. Place one hand on your chest and the other on your diaphragm, the large muscle that separates your chest from your abdomen.
3. Breathe in slowly through your nose.
Imagine the air traveling down into your lungs.
You should be able to feel your stomach gently rise with your breath,
while the hand on your chest should lay still.
4. Exhale slowly through the mouth, softly pursing through relaxed lips.
For the visual learners, this is a helpful resource from Michigan Medicine:
https://www.youtube.com/watch?v=UB3tSaiEbNY
The 4-7-8 Breathing Method
(developed by Dr. Andrew Weil)
Again, this breathing technique can be conducted sitting or lying down. If sitting, relax and drop your shoulders, put your feet flat on the floor, and try to keep your back straight.
1. Take a deep, quiet breath through your nose
2. Breathe out forcefully through your mouth,
naturally making a WHOOSH sound.
3. Now close your mouth and inhale again quietly through your nose for 4 seconds
4. Hold your breath for 7 seconds. If you can’t hold your breath for 7 seconds, do what feels comfortable
5. Exhale to a count of 8 seconds, again making a whoosh sound.
This is one breath cycle.
Repeat three more times to complete a total of four breaths.
Visual learners, check out this video by Dr. Weil himself for a physical demonstration:
https://www.youtube.com/watch?v=YRPh_GaiL8s
Helpful Tips:
Deep breathing may take some practice! Practice in a nonjudgmental capacity; don’t beat yourself up if you don’t catch on right away. With regular practice, you will soon become an expert of your own body.
To get just a bit more out of deep breathing, it may be helpful to develop a self-affirming or positive mantra to expel the negativity, and breathe in the positivity. You may want to mentally say to yourself upon your breath intake, “positive vibes and energy,” “peace and calm,” “today is a good day,” “I am strong and resilient” or another uplifting phrase. Upon your exiting breath, you may say to yourself, “be gone negativity,” “out with resentment and fear,” or “leave me be.”
Remember that with any new skill, practicing regularly is essential. Try practicing 5-10 minutes daily, in the morning or before bed. You can work your way up to 20 minutes daily for a regular meditation experience.
You may develop some personal insights during this experience; discuss any barriers or intrusive thoughts with your therapist. They can help to make recommendations in altering your exercise or provide other interventions that may be a better fit to help you reduce anxiety.
Thank you for reading!
Please continue to check back as we provide other helpful interventions to reduce stress and anxiety in our current series, and other helpful topics in the future.