Breath is our own personal super-power - something we can call on whenever we are anxious, stressed, or can't sleep. Easy to control and completely free, it something that we tend to forget about, but it's always there to help us. As we move into the summer and have the chance to unwind and relax, don't forget that you can always use breath to calm, recenter and refresh. We talk about breath in our film Angst, and focus on breathing tips and techniques in our Creative Coping Toolkit SEL program. Here are a few other ideas for great breathing exercises
Belly Breathing
According to The American Institute of Stress, 20 to 30 minutes of belly breathing each day will reduce anxiety and stress.5 Find a comfortable, quiet place to sit or lie down. For example, try sitting in a chair, sitting cross-legged, or lying on your back with a small pillow under your head and under your knees.
Also known as four-square breathing, box breathing is very simple to learn and practice. In fact, if you've ever noticed yourself inhaling and exhaling to the rhythm of a song, you're already familiar with this type of paced breathing. It goes like this:
The 4-7-8 breathing exercise, also called the relaxing breath, acts as a natural tranquilizer for the nervous system. At first, it's best to perform the exercise seated with your back straight. Once you become more familiar with the breathing exercise, however, you can perform it while lying in bed:
Lion’s breath, or simhasana in Sanskrit, during which you stick out your tongue and roar like a lion, is another helpful deep breathing practice. It can help relax the muscles in your face and jaw, alleviate stress, and improve cardiovascular functions. This exercise is best performed in a comfortable seated position, leaning forward slightly with your hands on your knees or the floor. Spread your fingers as wide as possible and inhale through your nose. Open your mouth wide, stick out your tongue and stretch it down towards your chin. Exhale forcefully, carrying the breath across the root of your tongue. Whilst exhaling, make a "ha" sound that comes from deep within your abdomen. Breathe normally for a few moments, then repeat.
Mindfulness meditation involves focusing on your breathing and bringing your attention to the present without allowing your mind to drift off to the past or future.
Resonance breathing, or coherent breathing, can help you get into a relaxed state and reduce anxiety.
You can perform this exercise as often as needed. It can be done standing up, sitting down, or lying down. If you find this exercise difficult or believe it's making you anxious or panicky, stop for now. Try it again in a day or so and build up the time gradually.