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 your day.  This is a “tool” or practice that can be added for self-regulation of anxiety and to build resilience. 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. Sit up tall, eyes closed, with your hands 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. 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.  “Stacking” breathing with another habit that you already do. Habit stacking can be a great way to remember to incorporate breath time into your day.  Maybe when you return from the restroom or each time you fill your water bottle - it’s a reminder tied to something you do every day, multiple times a day.

Here are 6 types of breathing exercises that you can perform. 

Try all the techniques and compare them, then choose your favorite or use a variety of breathing techniques to build your unique breathing repertoire.

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.

1. Lie on your back with your knees slightly bent and your head on a pillow or folded towel.

2. You may place a pillow under your knees for support if you feel your back starting to arch.

3. Place one hand on your sternum and one hand below your rib cage on your belly, allowing you to feel the movement of your diaphragm.

4. Slowly inhale through your nose, feeling your belly pressing into your hand and your rib-cage expand.

5. Keep your other hand as still as possible on your sternum - the “rise and fall” should come at the belly.

6. Exhale using pursed lips as you tighten your stomach muscles, so you feel that hand come back down from the ceiling. Keep your other 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.

1. Relax your neck and shoulders.

2. Purse your lips as though you were going to whistle.

3. Exhale slowly by blowing air through your pursed lips for a count of 4 and inhale naturally.

Deep Breathing

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.

1. While standing or sitting, draw your elbows back slightly and feel an imaginary string pull you up by the crown of your head. As you inhale allow your chest and abdomen to expand.

2. Take a deep inhalation through your nose and feel the imaginary string pull you up to the ceiling.

3. Hold the expanded breath for a count of 5.

4. Slowly release your breath by exhaling through your nose while retaining good posture and not allowing the body to collapse.

Equal Breathing

This type of breathing focuses on making your inhalations and exhalations 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.

1. Choose a comfortable seated position.

2. Breathe in and out through your nose.

3. Count during each inhale and exhale the same count. A trick you can use instead of counting is, choose a word or short phrase to repeat during each inhale and exhale. For example; God is LOVE! or Jesus loves me! You’ll be affirming His love for you and fill your mind with peace and happiness at the same time. I believe you’ll even feel a smile on your face and make others wonder what you’re thinking!

4. You can add a slight pause or hold of your breath after you inhale and then start the exhale if you feel comfortable. (Normal breathing involves a natural pause.)

5. Continue practicing this breath for 2-5 minutes.

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.

1. Choose a comfortable seated position.

2. Close your eyes and relax your face.

3. Place your first fingers on the tragus cartilage 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 sound.

6. Continue for as long as is comfortable.

Alternate Nostril Breathing

This type of breathing is great for relaxation.

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. 2 Minutes to start works well for a quick break.

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