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3 Breathing techniques to reduce stress and anxiety

Shallow and rapid breathing is a habit that most of us are unaware of, but in our busy and stressful lives it is something that is very common. This type of unaware breathing contributes to low energy, anxiety, stress and panic by stimulating the sympathetic (flight or fight response) nervous system.

Deep breathing on the other hand actually turns on our parasympathetic nervous system response (rest and digest response) and promotes relaxation and calm.

The respiratory system is known to have a powerful effect on brain regions associated with thought, behaviour and emotion. By voluntarily changing the way we breathe we turn on our relaxation response and send a message to the brain that all is well. Learning how to do this and practicing it daily is a vital key in managing and reversing stress, anxiety, depression and panic attacks.

Here are three breathing techniques to help you reduce stress and anxiety.

Coherent Breathing

Coherent breathing involves slowing the breath down to approximately 5 breaths per minutes. It is done by breathing in or 5 counts, and out for 5 counts. It is a popular and effective way of slowing down and deepening your breathing that improves heart rate variability and shifts us into a parasympathetic nervous system response. This breathing exercise has been shown to improve cardiovascular health.

The 4-7-8 Relaxing Breath

Start by exhaling completely through your mouth, then closing your mouth and inhaling silently through your nose for the count of 4. Hold your breath for the count of 7 and then exhale completely though your mouth, making a whooshing sound, to the count of 8.
This exercise is a hypnotic, relaxing rhythm that acts as a tranquiliser for the body and mind. Start with 4 breaths and build it up over time. You should practice this at least twice a day, and more often if you can.

Alternate Nostril Breathing

This breathing technique is practiced and loved by yogis across the world, and for good reason. It is believed to bring balance to the body and mind and connect the left and right sides of the brain. Sitting in a comfortable position, hold the right thumb over the right nostril and inhale deeply through the left nostril. Then close the left nostril with the ring finger and exhale through the right nostril. Continue this pattern by inhaling through the right nostril, closing it with the right thumb and then exhaling through the left nostril. This technique is ideal for when you need to focus and stay centered, but don’t try it before bed as it may energise you too much.

Sources
http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html
http://psychcentral.com/blog/archives/2013/07/22/reduce-your-anxiety-this-minute-3-different-types-of-deep-breathing/