Breathing is a basic function of us humans. But we can get it so wrong and make things worse. I always teach breathing techniques with my anxious clients as it’s the basis of achieving calm.
You might be stressed out at work, or anxious about socialising and meeting friends. You might even be a bit panicky about flying or doing a speech. What you need is a quick way to calm down – and your breath is your most effective tool here. Of course you know this, but in the moment, it’s easy to forget.
Here are three simple breathing techniques to help you ease yourself.
1. Box Breathing (known as the 4-4-4-4 Technique)
This is used by Navy SEALs and emergency responders. It helps reduce stress and slow your heart rate.
How to do it:
- Breathe in through your nose for 4 seconds
- Hold there for 4 secs
- Exhale slowly through your mouth for 4
- Hold empty for 4
- Repeat for 3-5 cycles
This technique activates your parasympathetic nervous system, which tells your body all is OK and safe. In most cases you’ve been telling yourself the opposite, unconsciously perhaps. These equal measures of 4 secs build a calming rhythm that breaks this erratic (and often irrational!) thinking.
When?: Panic moments, before talks, or when you need to think clearly under stress
2. 4-7-8 Breathing (the natural tranquiliser)
This technique was developed by Dr Andrew Weil and it is known rather comfortingly as the ‘natural tranquiliser’ – and has been proven to be highly effective at calming the nervous system.
How to do it:
- Breathe in softly through the nose for 4 beats
- Hold there for 7 beats
- Exhale completely through the mouth for 8 beats (making a whoosh sound)
- Hold empty for 4
- Repeat 3 or 4 times
That longer exhale is the key with this. Longer outbreaths are known to calm and send a signal to the brain that all is safe and well – and your heart rate will slow down.
When? In bed, before sleep, calming intense anxiety or just winding down after a busy day
3. Behavioural Diaphragmatic Breathing (Tummy Breathing)
When we’re stressed or anxious we tend to resort to shallow breathing, where our chest rises and falls. This makes everything worse! We need to remember to breathe deeply and slowly – this is the foundation of calm breathing.
How to do it:
- Place one hand on your chest and the other on your tummy
- Take a slow deep breath in through the nose ensuring the bottom hand on your tummy rises with your other chest hand staying still
- Exhale through the mouth as slowly as you can, feeling that bottom tummy hand fall
- Repeat for 5-10 breaths, meditating on the gentle rise and fall
Making Breathwork Part of Your Life
The great thing about breathwork processes is how portable they are. Whether you’re in a meeting, on a train, or in bed they are so easy to do.
Big Tip: practise when you’re already calm so it becomes second nature. Then, when you need it, you’re all set.
If you find you’re mind wandering, which it always seems to (!), just observe any thought you have from a distance, and come back to the breaths and any counting.
Which technique is best to do first?
Diaphragmatic breathing is sometimes best to do first as it’s for functional breathing or the breathing you should aim for in normal circumstances. Do this in any quiet moment you have for a couple of minutes just to teach your body how to get the knack. You should make box breathing a close second as it is nicely structured and a really handy tool.
Practice of course makes perfect. So I would always advise you work these into your daily routine to aid your stress levels and improve your emotional wellbeing.
Want to understand the neuroscience behind why these work? Discover how deep breathing changes your brain and nervous system.
For more direct help with any breathwork tips, Contact us today or call 07778 6132668