Since breathing is something we can control and regulate, it is a useful tool in stressful situations. Here are 3 breathing techniques to try:
1. The Stimulating Breath
The Stimulating Breath aims to raise energy levels and increase alertness.
Inhale and exhale rapidly through your nose, keeping your mouth closed. Your breaths in and out should be equal in duration, but as short as possible. Try for three in-and-out breath cycles per second, about 10 seconds in total. Breathe normally after each cycle. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.
This breath will leave you feeling invigorated, similar to the feeling you get after a good workout.
2. The 4-7-8 Exercise
This breathing exercise is a natural tranquilizer for the nervous system.
Sit with your back straight. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if you're having trouble.
Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven.Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
3. Breath Counting
Sit in a comfortable position with the spine straight and head inclined slightly forward. Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it.
To begin the exercise, count “one” to yourself as you exhale.The next time you exhale, count “two,” and so on up to “five.” Then begin a new cycle, counting “one” on the next exhalation.
Never count higher than “five,” and count only when you exhale. You will know your attention has wandered when you find yourself up to “eight,” “12,” even “19.”
For a challenge, try to do 10 minutes of this breathing exercise as a form of meditation.
XOXO, Sophie
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