5 Breathing Techniques For Anxiety & Stress Reduction

This year has been anxiety-provoking for everyone. Anxiety can be scary, especially when you aren't sure how to control it. Breath work can be extremely beneficial when feeling overwhelmed. There are many different breathing techniques, and each person may have their own. Read on for five different yogic breathing styles to decrease anxiety or stress.

Soft Belly Breathing.

Sit with your knees bent in bed or a chair. Put your hands on your belly with your thumbs on your belly button and fingertips pointing down. While you inhale, let your belly expand. As you exhale, let it contract. Try to keep a rhythmic breathing pattern, breathing in and out for the same amount of time. Try envisioning your belly as an ocean wave, expanding and contracting as it rises and falls. This technique can reduce upper body tension and activate the parasympathetic nervous system

Alternate Nostril Breathing (Nadi-Shodhana).

Close your first and second fingers on your right hand, then place your thumb and third finger on each side of your nostrils. Close your eyes. Sit up and breathe through your belly, like in the first exercise. Inhale through both your nostrils and, closing the right nostril, exhale through the left. Inhale through the left, then switch your finger, exhaling through the right. Finish the last exhale on the left nostril. Start with this; as you get more comfortable with the physical movement, try bringing your mental awareness into it. Imagine parallel paths of light in the midbrain. Allow more light and vibration in with the next three breaths. On the third exhale, imagine the light going down the spine into your belly to create a sun. Think the sound "so" as you inhale, and the sound "hum" as you exhale, allowing the breath to deepen.

Breath Focus.

Breathe deep and slow, inhaling through your nose and exhaling with whichever is more comfortable for you. You can be sitting or lying down. Notice how your belly expands with the inhales and contracts with the exhales. Imagine a clean wave of breath coming over you as you inhale and negative energy leaving you as you exhale. Whenever you find your mind wandering, try to bring it back to the breath and the movement of the breath through the body.

Resonate Breathing.

This can be quick for intense anxious moments. Lie down and close your eyes, inhaling and exhaling through your nose, mouth closed. On your inhale, count to six slowly without filling your lungs with too much air. Do the same on your exhale. Do this for ten minutes and see how you feel. The shorter, more shallow breaths may be more accessible when your body is at a heightened state.

Breathing is so beneficial no matter what technique you use. Focusing on your breath is an excellent distraction for your mind and brings more oxygen to your blood.