3 Breathing Exercises To Reduce Your Anxiety
Calm Your Mind.
Calm Your Mind.
Let’s start by taking a simple breath together.
Breath in through your nose. Pause. Open up your mouth and let out an audible exhale, ahhh
Do that a few more times before continuing to read.
Yes, it can be this easy to calm our minds and slow down. We know that if we weren’t breathing we wouldn’t be alive. So by fully connecting to our breath we are able to positively shift the way we are experiencing our lives.
Truth is, we have to slow down in order to speed up and the power of 1 conscious breath can start this process. Many of us are afraid to slow down or think we can’t but we have to. Did you know that 90% of hospital visits are due to stress related issues? Pretty scary yet empowering at the same time because stress management is a skill set that can be learned. And when practiced regularly, you’ll be able to enjoy your life while feeling calm, relaxed and fully present.
Let’s try a few styles of breathing to help you feel better. No fancy tricks here, just some good ole breathing to chill out and slow things down.
NOTE: Start your breath at the bottom of your belly. Allow it to get big like a Buddha belly. This is your chance at enlightenment ;)
Shallow breathing causes anxiety and muscle contraction. Making you feel as though you can’t breath or feeling as if you’re going to have a panic attack.
Deep belly breathing [diaphramtic] will allow your muscles to expand, increase blood flow and lower heart rate. Coined by Dr. Herbert Benson, professor, author, cardiologist, and founder of Harvard’s Mind/Body Medical Institute as the ‘relaxation response’
Remember it’s all good if you get distracted or feel more anxious initially. We live in a very fast paced world so just give yourself time to down-shift.
Breathing techniques = Pranayama [Sanskrit ]
Breath in for a count of 4
Hold the breath for a count of 7
Exhale for a count of 8
Repeat 4 times
Be Present - Mantra Breath
Breath in - silently say “be”
Exhale - silently say “present”
Repeat until you feel better
Counting Breath Cycles
Breath in. Pause. Exhale. Pause. = 1 breath cycle
Repeat this breath cycle 10 - 21 times
The more anxious you are, the more cycles you’ll want to do
Simple + effective. This is why we focus on breath in our yoga classes. It’s the quickest and easiest way to get our guests to calm down. And what’s so amazing, is seeing them use their yoga off their mats and in their lives.
This will melt your heart
“I want to share an amazing story with the SB family. I took Chanelle’s class a few weeks back and she was teaching the 4-7-8 breathing exercise. When I got home after class, my 11 yr was very upset and crying. So I shared with her what I just learned. With in seconds, she was able to focus, calm down and talk to me. Fast forward a few weeks.... My daughter had a friend who was crying and stressed. My girl talked to her and helped her breath....saying to her “breath in for 4, hold for 7, breath out for 8. Trust me you’ll feel better” Seconds later, her friend was calmer and able to focus. (A very proud mother moment.)
So thank you for your wisdom, your strength and your kindness. 💕
Imagine how you would feel if you added more breath to your life?!