Breathing is a natural function that accompanies us every moment of our lives. Although we often tend to normalize it, it nevertheless remains essential to our survival. This is why it is essential to become aware of it and learn to better control it, especially when going through a stressful period. Indeed, certain breathing exercises can help reduce the stress and anxietypromoting relaxation and calm.
In a recent Instagram post, American psychologist Rachel Goldman, also known as @drrachelnyc on social media, highlighted three breathing exercises that help combat stress and anxiety.
What are these 3 breathing exercises that help combat stress and anxiety?
Is the period of stress you are going through making life difficult for you? To overcome it more easily, here are three breathing techniques proposed by the psychologist.
Practice “box breathing” to improve your concentration
The “box breathing” is a conscious breathing technique, in which the time of inhalation is equal to the time of exhalation. Its main purpose is to calm disturbed minds by diverting their attention from stress and anxiety. Here are the steps to follow to practice it according to psychologist Rachel Goldman:
- Close your eyes ;
- Inhale for a count of 4;
- Hold your breath for 4 minutes;
- Exhale through your mouth for 4 seconds;
- Wait 4 seconds before repeating the process.
Indulge in alternate nasal breathing to calm your mind
Alternate nasal breathing also called “Nadi Shodana” It consists to regulate your emotions by calming your breathing. Here’s how to make it:
- Place your thumb on your right nostril;
- Exhale completely and slowly through the left nostril;
- Release the right nostril and close the left nostril;
- Inhale slowly on the right side;
- Repeat this for several times.
Practice 4-7-8 breathing to combat stress
Anxiety that you suffer from disrupts your sleep ? You can experiment with 4-7-8 breathing, a technique developed by American physician and writer Andrew Weil. It causes hyper oxygenation and thus promotes sleep and relaxation. As the psychologist indicates in her publication, this breathing exercise consists of:
- Sit upright;
- Inhale through your nose for 4 seconds;
- Hold your breath for 7 seconds;
- Exhale through your mouth for 8 seconds;
- Repeat this operation several times.
As the expert explains in the caption of her publication, “These breathing techniques are ideal for dealing with stress in a calmer and more serene way.”
