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Breathing Exercises
- Deep breathing - Deep breathing (sometimes called diaphragmatic breathing) is a practice that enables more air to flow into your body and can help calm your nerves, reducing stress and anxiety. It can also help you improve your attention span and lower pain levels. Deep breathing and relaxation activate the other part of your nervous system, the parasympathetic nervous system, which sends a signal to your brain to tell the anxious part that you're safe and don't need to use the fight, flight, or freeze response. Deep breathing gets more oxygen to the thinking brain. https://www.youtube.com/watch?v=_WxJ-WURd0E https://www.youtube.com/watch?v=g2wo2Impnfg https://www.youtube.com/watch?v=t4aupp_YO9c
- 2 inhales and one long exhale - this is a simple breathing technique where you take 2 short inhales through your nose and 1 long exhale through your mouth. You repeat this cycle until you calm down.
https://www.youtube.com/watch?v=33zRGVGepiw https://www.instagram.com/p/B-iajrGH-EO/?hl=en
- 4-4-4 breathing technique also known as box breathing, involves breathing in for 4 seconds, holding your breath for 4 seconds, breathing out for 4 seconds, holding your breath for 4 seconds and repeating until you calm down. This is commonly used among first responders and military during times of fight or flight. It is very effective for two reasons: #1 it slows down your breathing since frequently when you are in fight or flight your breathing and heart rate are accelerated. #2 counting 4 seconds for each phase distracts you from your anxiety and focuses you on the counting.
https://www.youtube.com/watch?v=FJJazKtH_9I&t=34s https://www.youtube.com/watch?v=aPYmZOhJF5Q
- 4-7-8 - The 4-7-8 breathing technique, also known as “relaxing breath,” involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This breathing pattern aims to reduce anxiety or help people get to sleep. To use the 4-7-8 technique, focus on the following breathing pattern: Step 1 - empty the lungs of air; Step 2 - breathe in quietly through the nose for 4 seconds; Step 3 - hold the breath for a count of 7 seconds; Step 4 - exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds. Repeat the cycle up to 4 times.
https://www.youtube.com/watch?v=j-1n3KJR1I8 https://www.youtube.com/watch?v=kpSkoXRrZnE
- 4-2-4 - The 4-2-4 breathing technique - take a slow breath in through the nose, breathing into your lower belly (for about 4 seconds). Hold your breath for 2 seconds. Exhale slowly through the mouth for 4 seconds. Repeat until calm. https://www.youtube.com/watch?v=dMGOExeFiKs https://www.youtube.com/shorts/Rf85p8bEnto
- 5-3-3 - The 5-3-3 breathing technique - Start by taking five DEEP breaths, in through the nose and out through the mouth. Take full breaths that fill up your entire lung capacity. Exhale entirely. Next, take three very QUICK breaths, inhaling through the nose and exhaling through the mouth. Repeat until calm. https://vimeo.com/568649339 https://www.youtube.com/shorts/bmkuGVATa_Y
- 4-2-6 - The 4-2-6 Breathing Technique - Inhale deeply and slowly count to 4, expanding your belly as you do so; Hold that breath for a count of 2; Slowly exhale through your mouth for a count of 6; Repeat for a few minutes until you feel calm. https://www.youtube.com/watch?v=Dzq-tMn3PaU https://www.youtube.com/watch?v=HIYpYXdolCI
- Belly Breathing - also called Diaphragmatic breathing - sit or lie down and relax your shoulders; put one hand on your chest and one hand on your belly; without straining, breathe in through your nose until you are not able to take in any more air; feel your belly and sides expand (your chest should be relatively still); slowly exhale through your lips and feel your belly contract in. Repeat for a few minutes. https://www.youtube.com/watch?v=OXjlR4mXxSk https://www.youtube.com/watch?v=vMjTJf4-xz0
- Breath Focus Breathing - Same as above
- Alternate Nostril Breathing - This is a yogic breathing technique; also known as nadi shodhana. Following are the steps-
- Sit on the floor with your legs crossed.
- Allow your left hand to lie face down on your left thigh. Extend your fingers on your right hand like you are waving at someone.
- Bend your peace fingers—pointer and middle finger—so they curl into your palm.
- Rest your right ring finger and thumb on either side of your nostrils, lightly touching them but not constricting.
- Take a big breath in and a big breath out, then close off the right nostril with your thumb and inhale through the left nostril fully for a count of four.
- At the top of that breath, close off the left nostril with your ring finger, hold and retain the breath for a count of four.
- Release the right nostril and exhale for a count of four.
- Inhale deeply for a count of four through the right nostril, close it off, hold and retain the breath for a count of four.
- Release the left nostril as you exhale completely through it for a count of four. Proceed to inhale deeply through the left, repeating the cycle. The count of breath can be as long as you like, keeping the inhales, retention, and exhales even. Do this as many times as you like, being sure to exhale through the left nostril to complete your last cycle.
- Resonant Frequency Breathing - This technique helps in regulating the autonomic nervous system. The following are the steps -
- Relax your neck and shoulders.
- Keeping your mouth closed, inhale slowly through your nose for 2 counts.
- Purse your lips as though you were going to whistle.
- Exhale slowly by blowing air through your pursed lips for a count of 4.
https://www.youtube.com/watch?v=DUbAHGPtNM4 https://www.youtube.com/watch?v=QvWq30nPCSI
- Lions Breath - A yogic breathing technique, you can practice the lion’s breath while sitting in a chair, on all fours in tabletop position, or sitting cross legged on the floor. The steps to practice are as follows -
- Lean forward slightly, bracing your hands on your knees or the floor.
- Spread your fingers as wide as possible.
- Inhale through your nose.
- Open your mouth wide, stick out your tongue, and stretch it down toward your chin.
- Exhale forcefully out, across your tongue.
- While exhaling, make a "ha" sound that comes from your abdomen.
- Breathe normally for a few seconds
- Repeat until you feel calm.
https://www.youtube.com/watch?v=gIfW-3faVOU https://www.youtube.com/watch?v=hmZpYzbTsiE
- Diaphragmatic Breathing (see belly breathing) https://www.youtube.com/watch?v=t4aupp_YO9c
- Wim Hoff Method Breathing Technique - Wim Hoff is a Dutch man who founded this technique; it is believed to have mental and physical health benefits. The following is how to practice the technique -
- Take in a strong inhalation through the nose.
- Let out a relaxed exhalation through the mouth.
- Repeat for 30 breaths.
- On the 30th breath, exhale to 90 percent and hold for as long as you can.
- When you feel your body really needs to take a breath, inhale fully and hold for 15 seconds before releasing.
Other Breathing Techniques
- https://www.lung.org/lung-health-diseases/wellness/breathing-exercises
- https://www.webmd.com/balance/stress-management/stress-relief-breathing-techniques
- https://www.hopkinsmedicine.org/health/conditions-and-diseases/coronavirus/coronavirus-recovery-breathing-exercises
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/sleepless-nights-try-stress-relief-techniques
- https://www.verywellmind.com/abdominal-breathing-2584115
- https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
Click on the following links for more information and tools:
The Anxiety Letter Ways to Relax My Ways to Relax This Feeling is Temporary My Anxious Days Playlist Breathing Rate Record Alternate Nostril Breathing Hot Chocolate Breath