For me, breathing exercises have been one of the most crucial parts of dealing with anxiety. In stressful situations or even during panic attacks, remembering to breathe and being mindful of our breathing can help us feel in-control and calm us down.
During anxious periods, breathe consciously. Don't try and force the breath; forced breathing can actually be detrimental, a lesson I have learned from my wonderful auntie (who is a yoga instructor). Simply focus on your breathing and the movement of your diaphragm. Allow the breath to gradually deepen and lengthen.
Below are some simple breathing exercises I find helpful:
1) Counting your breaths. Use a watch or clock to time, and count your breaths for one minute. Don't try to alter your breathing. Again, it's important here to note that forcing yourself to breathe slowly can be an unhelpful practice. I find it satisfying to repeat this process a couple of minutes later (after doing some more breathing exercises) and observe the difference.
For reference: During a workshop, I was asked to do this exercise. I had medium-to-high levels of anxiety and counted 23 breaths per minute. At a later point in the workshop (after practising conscious breathing), I had low-to-medium levels of anxiety. I repeated the exercise and counted 10 breaths per minute.
2) This exercise involves creating an awareness of where the breath comes from. As you breath, place your hands over your collar bones. Feel the movement of your shoulders, up and down. The idea is to focus on the sensation of breathing. The next stages are hands-on-chest, hands-on-ribs, and eventually hands-on-belly. It takes a bit of practice (and here I have to say that I have limited knowledge about the mechanics of mindful breathing!) but has proven to be very effective for me.
3) I also like this exercise, called "Alternate Nostril Breathing." Hold your right thumb over your right nostril, and inhale deeply through the left nostril. At the peak of the inhalation, close off the left nostril with your ring finger, and exhale through your right nostril. This exercise is great for relieving stress and can also be quite energising- I find it helpful in the mornings, as I tend to be groggy and stressed in the hours after I wake up.
Love always,
Em xx
During anxious periods, breathe consciously. Don't try and force the breath; forced breathing can actually be detrimental, a lesson I have learned from my wonderful auntie (who is a yoga instructor). Simply focus on your breathing and the movement of your diaphragm. Allow the breath to gradually deepen and lengthen.
Below are some simple breathing exercises I find helpful:
1) Counting your breaths. Use a watch or clock to time, and count your breaths for one minute. Don't try to alter your breathing. Again, it's important here to note that forcing yourself to breathe slowly can be an unhelpful practice. I find it satisfying to repeat this process a couple of minutes later (after doing some more breathing exercises) and observe the difference.
For reference: During a workshop, I was asked to do this exercise. I had medium-to-high levels of anxiety and counted 23 breaths per minute. At a later point in the workshop (after practising conscious breathing), I had low-to-medium levels of anxiety. I repeated the exercise and counted 10 breaths per minute.
2) This exercise involves creating an awareness of where the breath comes from. As you breath, place your hands over your collar bones. Feel the movement of your shoulders, up and down. The idea is to focus on the sensation of breathing. The next stages are hands-on-chest, hands-on-ribs, and eventually hands-on-belly. It takes a bit of practice (and here I have to say that I have limited knowledge about the mechanics of mindful breathing!) but has proven to be very effective for me.
3) I also like this exercise, called "Alternate Nostril Breathing." Hold your right thumb over your right nostril, and inhale deeply through the left nostril. At the peak of the inhalation, close off the left nostril with your ring finger, and exhale through your right nostril. This exercise is great for relieving stress and can also be quite energising- I find it helpful in the mornings, as I tend to be groggy and stressed in the hours after I wake up.
Love always,
Em xx