Breathing Practices for Soothing

Anxiety is an overactivation of our body's alarm system. It presents in the body as agitation, tightness, tingling, and sometimes even a complete disconnection or dissociation from the body. Psychotherapy and ancient yoga traditions both acknowledge the benefits of using the breath to tap into the body's natural relaxation response, soothing the nervous system and quieting the mind.

1. Diaphragmatic Breathing (Belly Breathing)

Diaphragmatic breathing is a fundamental technique that involves engaging the diaphragm to promote deep, slow breaths. Here's how to practice it:

1. Find a comfortable seated position or lie down on your back.

2. Place one hand on your chest and the other on your abdomen.

3. Inhale deeply through your nose, allowing your abdomen to expand as you breathe in.

4. Exhale slowly through your mouth, feeling your abdomen gently contract.

5. Continue this rhythmic breathing pattern, focusing on the rise and fall of your abdomen with each breath.

 2. 4-7-8 Breathing (Relaxing Breath)

The 4-7-8 breathing technique, popularized by Dr. Andrew Weil, is a simple yet effective exercise for inducing relaxation and reducing anxiety:

1. Begin by exhaling completely through your mouth, making a whooshing sound.

2. Close your mouth and inhale quietly through your nose to a count of 4.

3. Hold your breath for a count of 7.

4. Exhale slowly and audibly through your mouth to a count of 8, making a whooshing sound.

5. Repeat this cycle for a total of 4 breaths, gradually increasing to 8 breaths as you become more comfortable with the technique.

3. Box Breathing (Square Breathing)

Box breathing is a structured technique that involves equalizing the length of each breath, promoting balance and calmness:

1. Inhale deeply through your nose to a count of 4, imagining tracing the first side of a square.

2. Hold your breath for a count of 4, envisioning tracing the second side of the square.

3. Exhale slowly and completely through your mouth to a count of 4, tracing the third side of the square.

4. Hold your breath for a count of 4, completing the square.

5. Repeat this cycle for several rounds, focusing on the steady rhythm of your breath and the visualization of the square.

4. Alternate Nostril Breathing (Nadi Shodhana)

Nadi Shodhana, or alternate nostril breathing, is a yogic technique that promotes balance and harmony in the body and mind:

1. Sit comfortably with your spine straight and your left hand resting on your left knee.

2. Use your right thumb to close your right nostril and inhale deeply through your left nostril to a count of 4.

3. Close your left nostril with your right ring finger, hold your breath for a count of 4.

4. Release your right thumb and exhale through your right nostril to a count of 4.

5. Inhale deeply through your right nostril to a count of 4, then repeat the cycle, alternating nostrils with each breath.

Incorporating Breathing Exercises into Your Routine

To reap the full benefits of breathing exercises for anxiety, it's important to practice them regularly and integrate them into your daily routine. You can incorporate these techniques into various moments throughout your day, such as upon waking up, during breaks at work, or before bedtime.