Below are a few breathing techniques that may help you to reduce feelings of anxiety. Try them and see what works for you.
Diaphragmatic Breathing (Belly Breathing):
a. Sit or lie down comfortably. b. Place one hand on your belly, just below your ribs, and the other hand on your chest. c. Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move. d. Breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in, and use it to push all the air out. e. Do this breathing 3 to 10 times. Take your time with each breath.
4-7-8 Breathing:
a. Breathe in quietly through the nose for 4 seconds. b. Hold the breath for a count of 7 seconds. c.
Exhale forcefully through the mouth, pursing the lips and making a "whoosh" sound, for 8 seconds. d. Repeat the cycle up to four times.
Box Breathing (Square Breathing):
a. Inhale to a count of four. b. Hold your lungs full for a count of four. c. Exhale to a count of four. d. Hold your lungs empty for a count of four. e. Repeat as necessary.
Progressive Relaxation:
a. Inhale deeply while tensing a specific muscle group (e.g., your feet). b. Hold the tension for a count of five. c. Exhale, releasing the tension from the muscles. d. Move progressively through muscle groups in your body, from your feet to your head.
Alternate Nostril Breathing (Nadi Shodhana):
a. Sit in a comfortable position with a straight spine. b. Place your left hand on your knee and your right thumb against your right nostril. c. Close the right nostril and inhale slowly through the left nostril. d. Close the left nostril with your ring finger and release the thumb off the right nostril. e. Exhale through the right nostril, then breathe in through the right nostril. f. Close the right nostril and exhale through the left nostril. g. Continue this alternating pattern for several minutes.
Mindful Breathing:
a. Sit or lie in a comfortable position. b. Bring your attention to your natural inhalation and exhalation without trying to change it. c. When your mind wanders, gently bring it back to focus on your breath.
Guided Visualization:
a. Combine deep breathing with positive guided imagery. b. Visualize a calm and peaceful place while breathing slowly and deeply.
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