We all experience anxiety and stress at one point or another in our lives. Whether it’s job pressures, financial worries, relationship issues, or simply too much on your to-do list, these anxious feelings can take over both the body and mind. Learning to manage anxiety and cultivate calm is a crucial life skill. One of the most effective ways to reduce distress is by turning your attention to your breath. Proper breathing techniques remind the body how to relax and let tension melt away.
Breath awareness is the foundation of mindfulness practices and meditation. Deep, conscious breathing triggers the relaxation response, slowing heart rate and lowering blood pressure. As you find focus in the rise and fall of each inhale and exhale, the mind clears. When we spend too much time engrossed in worries about the future or regrets over the past, attentiveness to something as simple as breathing pulls us back into the present moment.
Start by setting aside 5-10 minutes in your day to focus solely on your lungs expanding with air. This is the simplest and effective breathing exercise:
- Sit comfortably with eyes closed or cast downward with a soft gaze.
- Place one hand on your chest and one on your stomach.
- Inhale slowly through your nose, feeling the breath start in your abdomen, then fill your chest.
- Exhale gently through your mouth.
- Continue long, deep breathing from your diaphragm rather than shallow breaths from your chest.
- Use the rise and fall of your abdomen and chest to help focus your attention on each inhale and exhale.
- Allow your body to relax more deeply with every exhale. Tension should steadily melt away as you continue your slow breaths.
- If your mind drifts from your breath, simply return your focus to the inhales and exhales. No need to judge yourself – it’s normal for other thoughts to arise.
As you follow each step of this slow, attentive breathing practice, you will start to notice relaxation spread throughout both your body and mind. With regular practice, conscious breathing can become a go-to tool for activating a calm state even amidst stress or worry.
What are some of your own breathing techniques that work for you? Share them with us