This simple breathing technique for stress, panic and anxiety takes just a few minutes and can be done anywhere.
We all feel stress from time to time and it can be overwhelming if we don’t know how to cope. Thankfully, our breath holds the key to our state and can bring us back into balance within minutes.
Slow, deep, belly breathing focuses the mind and activates the relaxation response, which is the opposite of the fight-or-flight response. This relaxation response quiets our mind, slows our heart rate down and creates a sense of calm.
There are many benefits to being in a relaxed state but the most immediate and noticeable is how worrying, planning, and panicking is replaced with feeling, sensation and the joy of simply being.
You will get the most out of this simple breathing technique if you practice it regularly, as part of your daily routine.
It’s also particularly effective in those moments when anxiety is on the rise, or you’re having a panic attack.
Simple breathing technique for stress
This simple breathing technique can be performed either standing, sitting or lying down. You can do it at home alone or wherever you are when you need a few moments of relaxation.
- Find a comfortable position either standing, sitting or lying down. If you are standing make sure that both feet are planted firmly on the ground, hip-width apart.
- Take a slow, deep breath in through the nose. Let your breath flow deep down into your belly as is comfortable, without force.
- Breathe out through the mouth, slowly and controlled. Let all the air flow out as is comfortable, without force.
- Continue to breathe in through the nose and out through the mouth. Find a pace that is gentle, regular and relaxing. Some people find it helpful to count steadily from 1 to 5.
- Keep doing this for at least 5 minutes, until you feel calm and relaxed.
All good stress management techniques are easy to learn and can be done at any time. This simple breathing technique for stress gives you a powerful antidote to anxiety and should be practiced whenever you feel things are getting on top of you.
If you’ve enjoyed this technique see also progressive muscle relaxation and the art of letting go.
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