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BREATHING TECHNIQUES

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Breathing Techniques

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What are they?

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​Breathing techniques are intentional patterns of controlled breathing designed to promote physical and mental well-being by improving relaxation, reducing stress, enhancing focus, and supporting overall health.​

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How do they help?​

 

Breathing techniques can be highly effective for managing mental health and anxiety by promoting relaxation, reducing stress, and improving focus. As a bonus breathing techniques have cardiovascular and respiratory benefits and encourage the relaxation of the nervous system. Practicing these techniques regularly, especially during moments of stress or anxiety, can improve your overall well-being and resilience.

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What are some techniques I can try?​​​​​​​​​​​

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Box or Square Breathing | This technique helps with focus and stress management.​​

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  • Inhale through your nose for 4 counts.

  • Hold your breath for 4 counts.

  • Exhale through your mouth for 4 counts.

  • Hold your breath again for 4 counts.

  • Repeat for several cycles.​

4-7-8 Breathing | This technique helps with relaxation and sleep.​

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  • Inhale through your nose for 4 seconds.

  • Hold your breath for 7 seconds.

  • Exhale slowly through your mouth for 8 seconds.

  • Repeat 4-5 times.

Belly Breathing | This technique helps with respiratory function, tension, and stress.​

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  • Sit or lie down comfortably.

  • Place one hand on your chest and the other on your belly.

  • Inhale deeply through your nose, allowing your belly to rise while

       keeping your chest still.

  • Exhale slowly through your mouth.

  • Repeat for 5-10 minutes.

Pursed-Lip Breathing | This technique helps to ease shortness of breath and anxiety.​

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  • Inhale deeply through your nose for about 2 seconds.

  • Purse your lips as if you’re going to whistle.

  • Exhale slowly through pursed lips for 4 seconds.

  • Repeat several times.

​​​​Alternate Nostril Breathing (Nadi Shodhana) | This technique helps balance energy and calm the mind.​​

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  • Sit comfortably and use your thumb to close your right nostril.

  • Inhale through your left nostril.

  • Close your left nostril with your ring finger and release your right nostril.

  • Exhale through the right nostril.

  • Inhale through the right nostril, then switch and exhale through the left.

  • Repeat for several minutes.

5-5-5 Breathing | This technique helps to ground yourself during moments of stress.​

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  • Inhale for 5 seconds.

  • Hold for 5 seconds.

  • Exhale for 5 seconds.

  • Repeat for as long as needed.

 

Resonance Breathing (Coherent Breathing) | This technique helps promote calmness and regulates your heart rate.​

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  • Breath in for 5-6 seconds.

  • Breath out for 5-6 seconds.

  • Continue for several minutes.​​

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Helpful Tips:

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​​​Everyone is unique, so find the breathing techniques that work best for you and try them at different times. These techniques can be used anytime, anywhere – think of them as a useful tool you can rely on when needed. You don’t have to wait for stressful moments to practice; incorporating them into your daily routine can help you feel more refreshed. If you find this information helpful, consider saving it for future reference or downloading a copy of the techniques here.  

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Disclaimer:
The breathing techniques provided are for informational purposes only and are not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before beginning a new exercise, especially if you have underlying health conditions. If you experience discomfort, dizziness, or adverse effects, discontinue use and seek medical attention. Use these techniques at your own discretion and responsibility.

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