Breathing sounds easy, we do it every day with God’s grace.  When we add in breath work intentionally, we can create a centering or mindful moment in the day.  This is a “tool” or practice that can be added for self-regulation of anxiety; calming and focus as well as building resilience for life. When we focus on our breath, we focus on one thing, our body.  This also clears the mind of anxiety, overwhelming thoughts or that moment where you feel stuck.  It simplifies our thoughts to just one, our breath.  Ahh…I feel calmer already!

To start, set aside a 5-minute break to focus on your breathing. If 5 minutes feels too long, try 2 minutes. (I do 2 minutes on busy days to refocus and center myself). Sit up tall, eyes closed, with your hands resting comfortably on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head filling you up. Reverse the process as you exhale through your mouth.  You will feel the abdomen deflate, the ribcage come back together, and your chest return to normal capacity.  Be aware of not lifting your shoulders as you inhale or slouching your posture as you exhale.  

“Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure,” psychologist Judith Tutin, PhD, says.

Practice breathing several times a day, as a reset.  If you’re overwhelmed, have lost focus or feel agitated, work in another 2-minute self-care breathing break. You can also stack breathing with another habit that you already do as a to remember your intentional breath time and create the new habit.  Use something you do each day and about the same number of times a day to be your reminder cue; like each time you return from the restroom, or each time you fill your water bottle.  NOTE: You may want to set a timer for 2-5 minutes for each breathing activity.

Here are a few additional types of breathing exercises that you can perform daily to regain calm and increase resilience.  Try them all in the next weeks, so that you can compare techniques.  Pick a favorite or use a variety of them at different times in your day.

Diaphragmatic Breathing or Belly Breathing

This type of breathing is best done when you feel rested and relaxed and will help you use your diaphragm properly.  

Here’s a quick “how to”…

1. Sit comfortably or if at home, lie on your back with your knees slightly bent and your head on a pillow.

2. Place one hand on your upper chest and one hand below your rib cage, allowing you to feel the movement of your diaphragm/belly.

3. Slowly inhale through your nose, feeling your stomach pressing into your hand and your ribcage expanding.

4. Keep the hand on the sternum/upper chest as still as possible.

5. Exhale using pursed lips (like you are trying to whistle) as you tighten your stomach muscles, keeping your upper hand completely still.

Pursed Lip Breathing

This type of breath can be great to practice with activity.  Going up an incline on a walk, climbing stairs or lifting.  Above is a link to the American Lund Associations guided video of pursed lip breathing.

Here’s a quick “how to”…

1. Relax your neck and shoulders. (exhaling loudly through the mouth will help you drop the shoulders)

2. Keeping your mouth closed, inhale slowly through your nose for 2 counts.

3. Pucker or purse your lips as though you were going to whistle or blow through a straw.

4. Exhale slowly by blowing air through your pursed lips for a count of 4. Repeat several times.

   
   

Deep Breathing

1. This type of breathing restores shortness of breath and helps you breathe in more fresh air.  It can also help you feel more relaxed and centered when you feel stress or are in situations that require focus.

   Here’s a quick “how to”…

   1. While standing or sitting, draw your elbows back slightly to allow your chest to expand.

   2. Close your eyes if they're open. Take a few big, deep breaths.

   3. Breathe in. As you do that, imagine that the air is filled with a sense of peace and calm. Try to feel it throughout your body.

   4. Breathe out. While you're doing it, imagine that the air leaves with your stress and tension.

   5. Now use a word or phrase with your breath. As you breathe in, say in your mind, "I breathe in peace and calm."

   6. As you breathe out, say in your mind, "I breathe out stress and tension."

   7. Continue for 5-10 minutes.

In another version of deep breathing as pictured above, you can do a fun version with your hand…just trace a figure from the opposite hand on your hand as you breath in and out along the fingers.  It can be nice to quiet down a group and prepare for a meeting!  You’ll be surprised at how quiet the crowd will get quickly.

Equal Breathing

This type of breathing focuses on making your inhales and exhales the same length of time. This type of breathing can restore balance and create a calm in the body. The inhale and exhale should be between 3-5 seconds or mental counts. This type of breath can be added to your daily activity and create calm with chores, driving or waiting in line.  

Here’s a quick “how to”…

1. Choose a comfortable seated position.

2. Breathe in and out through your nose.

3. Count during each inhale and exhale to make sure they are even in duration. Alternatively, choose a word or short phrase to repeat during each inhale and exhale.

4. You can add a slight pause or breath retention after each inhale and exhale if you feel comfortable. (Normal breathing involves a natural pause.)

5. Continue practicing this breath for at least 5 minutes.

Gently place your fingers on the cartilage that partially covers your ear canal to hear and feel the “bee” vibrations.

Humming Bee Breath

This type of breathing can be used to relieve frustration, anxiety, and anger. You’ll need a place where you can make a humming bee sound.  This type of breath can be soothing for your forehead and relieve tension and create instant calm.

Here’s a quick “how to”…

1. Choose a comfortable seated position.

2. Close your eyes and relax your face.

3. Place your first fingers on the cartilage (tragus) that partially covers your ear canal.

4. Inhale, and as you exhale gently press your fingers into the cartilage.

5. Keeping your mouth closed, make a loud humming or buzzing sound.

6. Continue for as long as is comfortable.

This GIPHY shows how you alternate the fingers for alternate nostril breath.

Alternate Nostril Breathing

This type of breathing is great for relaxation. It can be a little weird to begin with plugging a nostril and isn’t for everyone. You’ll need to find a quiet place that nobody will walk in on you to try it and not feel self conscious.

Here’s a quick “how to”…

1. Choose a comfortable seated position.

2. Lift your right hand toward your nose, pressing your first and middle fingers down toward your palm and leaving your other fingers extended.

3. After an exhale, use your right thumb to gently close your right nostril.

4. Inhale through your left nostril and then close your left nostril with your right pinky and ring fingers.

5. Release your thumb and exhale out through your right nostril.

6. Inhale through your right nostril and then close this nostril.

7. Release your fingers to open your left nostril and exhale through this side.

8. This is one cycle.

9. Continue this breathing pattern for up to 5 minutes.

10.  Finish your session with an exhale on the left side

With any new breath work, keep these tips in mind.

• Choose a place to do your breathing exercise. It could be in your bed, on your living room floor, or in a comfortable chair. It can be done anywhere and anytime.

• Don't force it. This can make you feel more stressed. Be open minded and mindful of what you are doing.

• Try to use an existing cue like filling your water or using the bathroom as a reminder to practice this daily; so that when tension comes, you already have a plan to return yourself to a calm state of focus.

• There’s no right or wrong with breathing. The simple focus on one thing, your breath can restore calm, focus and peace. Try it! You might like it!

• Start with 2 minutes and go from there! No need to commit to 10-20 to get started.

• Try using music and a relaxing video with breathing for a deeper relaxation.