2 Simple Breathing Exercises for Anxiety Stress & Overwhelm
👉 TRY THESE SIMPLE EFFECTIVE BREATHING TECHNIQUES for Anxiety, Stress & Overwhelm or simply to feel refreshed, calm & energised.
Deep calm breathing helps take the body out of the fight or flight response (sympathetic nervous system) and instead activate the rest and digest response (parasympathetic nervous system).
Pranayama (controlled breathing) is an integral part of yoga. Used by many to help calm the mind and body and to enter deeper states of consciousness and meditation.
Why is breathing so important?
Often breathing is undervalued as a simple way to increase wellbeing. Breathing incorrectly has many symptoms including stress, anxiety, shortness of breath and fatigue.
Breathing correctly also called Diaphragmatic Breathing has many benefits including a sense of calm, reduced stress levels, increased sense of wellbeing, lowered heart rate and blood pressure, improved mood and energy levels and easier for you to relax.
How to see if you are breathing incorrectly?
Imagine for a moment a baby laying on its back breathing happily. As they inhale their belly rises towards the sky and as they exhale it falls back towards the earth. This is correct breathing diaphragmatic breathing.
If you are breathing incorrectly likely your belly stays flat and your shoulders will move up as you breathe in. You will feel and see the breath in your upper shoulders and rib cage. If you think you are breathing incorrectly not to worry it can easily be corrected by practising conscious diaphragmatic breathing practice.
Today in this blog 2 Simple Breathing Exercises for Anxiety Stress & Overwhelm we will share 2 simple breathing techniques you can use to enter a parasympathetic state (calm relaxed state).
These breathing exercises can be used at any time of day and are especially good for anxiety, stress and overwhelm.
1) Sama Vrtti Pranayama Box Breathing
This breathing technique is especially popular for anxiety because it is very calming and easy to do. To practice box breathing simply breathe in an equal count.
To practice, Sama Vrtti Pranayama Box Breathing inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds and hold for 4 seconds.
Breathing through the nose. Repeat the cycle for 10 rounds:
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale 4 seconds
- Hold 4 seconds
2) Nadi Sodhana Pranayama Alternate Nostril Breathing
This breathing technique is popular because it stimulates both hemispheres of the brain and it is incredibly calming. Often used at the end of Hatha Yoga classes before meditation. Especially helpful for calming the mind and entering a deeper state of meditation.
To practice Nadi Sodhana Pranayama Alternate Nostril Breathing simply you are alternating the breath through each nostril with an equal count.
Breathing through the nose. Repeat the cycle for 5 rounds:
- Exhale through both nostrils
- Close the right nostril and inhale through the left for a count of 5
- Close the left nostril and exhale through the right for a count of 5
- Inhale through the right nostril for a count of 5
- Close the right nostril and exhale through the left for a count of 5
Happy Breathing! Have an amazing day 🧡
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