5 Relaxation And Controlled Breathing Techniques
If you are struggling with constant stress or anxiety, practicing breathing techniques can be beneficial in lowering these problems! Deep breathing and calm breathing techniques can send messages to the brain that help communicate that the body is in a more relaxed state. Usually, stress and anxiety can cause uncontrolled breathing which relates to other physiological stress responses like sweating, shaking, or increased heart rate or blood pressure. So, if you can begin to control one physiological process (breathing), then it can help you stay in control of other stress responses.
Here are some techniques to help guide you into controlled breathing when you are feeling stressed or anxious!
10 in, 4 out
This is a deep breathing technique that allows you to take in a lot of oxygen and really focus on counting your breaths in and out. Slowly breathe in and count for 10 seconds, and count for 4 seconds when breathing out. You can do this laying on your back, sitting up, or walking. Do this 8 to 10 times in a row then return to normal breathing, and repeat as many times as you want!
Breath focus
This is a technique that allows you to choose words or phrases that you want to take in or let out. This takes on a more imaginative, mindful outlook on breathing that can be beneficial in redirecting your thoughts. Use a word or phrase with your breath in. This can be something like “I breathe in peace.” When you breathe out, this phrase can be something you let go; such as “I breathe out tension.” You can imagine something physical leaving with the word you’re letting go, such as leaves blowing away. You can imagine ocean waves or something coming to you with the word you’re bringing with your breath. Repeat this for around 10-20 minutes!
Belly breathing
This is a great start to getting into breathing techniques! Belly breathing is simple and can be done at any time to relieve stress or anxiety. Start by sitting or laying down in a comfortable position. Place one or both of your hands on your stomach, take a deep breath in through your nose while allowing your stomach to push your hand/s out. Try to not move your chest in this process. Breathe out through pursed lips, and push all air out from the stomach. Repeat 3 to 10 times!
Lion’s breath
This technique focuses on the breath you are letting out. Breathe deeply through your nose, and when you exhale, open your mouth wide and breathe out like a lion with a “ha” sound. Repeat as many times as you would like.
Muscle relaxation breathing
This breathing technique takes an all-body approach. When taking long breaths in and out, focus on relaxing your shoulders, arms, legs, back and neck on the exhale. You can do this standing or laying on your back. Breathe in through your nose, and out through your mouth with your eyes closed while doing this exercise.
Although many other things can cause or reduce stress, breathing is an important first step in becoming aware of your body’s reaction to stress and knowing that you are in control of it. Start with one of these techniques, and maybe begin to work into further mindful practices! We can help with mindfulness at Arcadian, so if you would like to learn more, check out our website and call us!
