Breathing to Calm

Deep Breathing

Breathing plays an important role in the stress response. Unfortunately, many people do not breathe properly.

Over time, people forget how to breathe this way and instead use their chest and shoulders. This causes short and shallow breaths, which can increase stress and anxiety.

Fortunately, it is possible to re-learn how to breathe deeply from your diaphragm and help protect yourself from stress. 

Diaphragmatic breathing

Belly breathing can help you use your diaphragm properly. Do belly breathing exercises when you’re feeling relaxed and rested.

Practice diaphragmatic breathing for 5 to 10 minutes 3 to 4 times per day.

When you begin you may feel tired, but over time the technique should become easier and should feel more natural.

To do it:

1. Lie on your back with your knees slightly bent and your head on a pillow.
2. You may place a pillow under your knees for support.
3. Place one hand on your upper chest and one hand below your rib cage, allowing you to feel the movement of your diaphragm.
4. Slowly inhale through your nose, feeling your stomach pressing into your hand.
5. Keep your other hand as still as possible.
6. Exhale using pursed lips as you tighten your stomach muscles, keeping your upper hand completely still.

 

You can place a book on your abdomen to make the exercise more difficult. Once you learn how to do belly breathing lying down you can increase the difficulty by trying it while sitting in a chair. You can then practice the technique while performing your daily activities.

A really really simple breathing technique to help calm the nervous system is Rectangle breathing.

Rectangle breathing: 

Look around the room and you will notice lots of rectangles.. The TV/ mirrors/ doors/ windows, you phone. So this is really simple to do wherever you are. Choose a rectangle and follow the breathing guidelines below. Follow around the rectangle 10 times

Other breathing techniques that you could try:

Pursed lip breathing

This simple breathing technique makes you slow down your pace of breathing by having you apply deliberate effort in each breath.

You can do this any time. It may be especially useful during activities such as bending, lifting, or stair climbing.

Practice using this breath 4 to 5 times a day when you begin in order to correctly learn the breathing pattern.

To do it:

1. Relax your neck and shoulders.
2. Keeping your mouth closed, inhale slowly through your nose for 2 counts.
3. Pucker or purse your lips as though you were going to whistle.
4. Exhale slowly by blowing air through your pursed lips for a count of 4

 

Alternate nostril breathing:

Alternate nostril breathing breath work has been found to have a positive effect on cardiovascular function. It was shown to significantly lower factors such as heart rate, respiratory rate, and blood pressure. It has been shown to enhance the autonomic control of the heart by increasing the parasympathetic modulation (rest and relax) while reducing fight or flight response of the sympathetic nervous system. 

Sitting in easy pose (crossed legs) or kneeling. Take your right hand up to your face and position your thumb and index finger like you are about to hold your nose. Your thumb will close your right nostril as you breathe in (inhale) for a count of 4 seconds though your left nostril and then close your left nostril and breathe out of your right nostril for a count of 4 seconds. Complete this 8 times. 

To do this:

1. Choose a comfortable seated position.
2. Lift up your right hand toward your nose, your right thumb touching your right nostril and your ring finger is touching your left nostril. (index and middle resting between your eyebrows) See image to help. 
3. After an exhale, use your right thumb to gently close your right nostril.
4. Inhale through your left nostril and then close your left nostril with your index finger.
5. Release your thumb and exhale out through your right nostril.
6. Inhale through your right nostril and then close this nostril.
7. Release your fingers to open your left nostril and exhale through this side.
8. This is one cycle.
9. Continue this breathing pattern for up to 5 minutes.
10. Finish your session with an exhale on the left side.

Breath focus technique

This deep breathing technique uses imagery or focus words and phrases.

You can choose a focus word that makes you smile, feel relaxed, or that is simply neutral to think about. Examples include peace, let go, or relax, but it can be any word that suits you to focus on and repeat through your practice.

As you build up your breath focus practice you can start with a 10-minute session. Gradually increase the duration until your sessions are at least 20 minutes.

To do it:

1. Sit or lie down in a comfortable place.
2. Bring your awareness to your breaths without trying to change how you’re breathing.
3. Alternate between normal and deep breaths a few times. Notice any differences between normal breathing and deep breathing. Notice how your abdomen expands with deep inhalations.
4. Note how shallow breathing feels compared to deep breathing.
5. Practice your deep breathing for a few minutes.
6. Place one hand below your belly button, keeping your belly relaxed, and notice how it rises with each inhale and falls with each exhale.
7. Let out a loud sigh with each exhale.
8. Begin the practice of breath focus by combining this deep breathing with imagery and a focus word or phrase that will support relaxation.
9. You can imagine that the air you inhale brings waves of peace and calm
10. Imagine that the air you exhale washes away tension and anxiety. 

Lion’s breath

Lion’s breath is an energizing yoga breathing practice that is said to relieve tension in your chest and face.

To do this:

1. Come into a comfortable seated position. You can sit back on your heels or cross your legs.
2. Press your palms against your knees with your fingers spread wide.
3. Inhale deeply through your nose and open your eyes wide.
4. At the same time, open your mouth wide and stick out your tongue, bringing the tip down toward your chin.
5. Contract the muscles at the front of your throat as you exhale out through your mouth by making a long “ha” sound.
6. You can turn your gaze to look at the space between your eyebrows or the tip of your nose.
7. Do this breath 2 to 3 times.

Humming bee breath

The unique sensation of this yoga breathing practice helps to create instant calm and is especially soothing around your forehead. Some people use humming bee breath to relieve frustration, anxiety, and anger. Of course, you’ll want to practice it in a place where you are free to make a humming sound.

To do this:

1. Choose a comfortable seated position.
2. Close your eyes and relax your face.
3. Place your first fingers on the tragus cartilage that partially covers your ear canal.
4. Inhale, and as you exhale gently press your fingers into the cartilage.
5. Keeping your mouth closed, make a loud humming sound.
6. Continue for as long as is comfortable.

Progressive Muscle Relaxation