If life seems kind of overwhelming lately, stop and take a deep breath in. Now slowly exhale. Notice any difference? Your breath is one of the most powerful tools that you have to help reduce stress.

When you take a deep breath, it sends a signal to your brain that it’s okay to calm down and relax. Then your brain transmits this message to your body. There’s lots of different ways to practice easy breathing techniques for stress that will help you to feel so much better.

Schedule a 5 minute breath awareness during a quiet time of the day. Turn everything off, tune out and just focus on your natural breathing pattern. You can even do this in 1 minute breaks if that’s all you’ve got. Being conscious of your breathing will reduce anxiety, soothe emotions and even boost your energy.

 

 

Breathing techniques are very simple to do. First find a quiet place if you can and try to relax. Always focus on a smooth transition between the in breath and the out breath to avoid gasping for air.

1 – 2 BREATHING
• Inhale deeply through your nose for 2 seconds
• Hold for a second
• Exhale out your mouth for 2 sections
• Repeat for 5 to 10 cycles.

EQUAL BREATHING
Breathe in and out for equal counts
• Breathe in through the nose for 1 second, hold for 1 second and exhale through the mouth for 1 second
• Breathe in through the nose for 2 seconds, hold for 2 seconds and exhale through the mouth for 2 seconds
• Breathe in through the nose for 3 seconds, hold for 3 seconds and exhale through the mouth for 3 seconds
• Breathe in through the nose for 4 seconds, hold for 4 seconds and exhale through the mouth for 4 seconds
• Repeat for 5 to 10 cycles

4-7-8 BREATHING 
• Breathe in through the nose for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale through the mouth for 8 seconds.
• Repeat once or twice.

DEEP ABDOMINAL BREATHING
• Place your hands on your abdomen.
• Inhale through your nose and exhale through your mouth.
• Try to completely expel the air and focus on the sensations as you inhale and exhale.
• Repeat for 5 to 10 cycles.

ALTERNATE NOSTRIL BREATHING
• Place the thumb of your right hand on your right nostril and press firmly.
• Take in a breath through your left nostril.
• Place the ring finger of your right hand on your left nostril and press firmly. Remove your right thumb from your right nostril and slowly breathe out.
• Repeat for 5 to 10 cycles

Breathing exercises of any time will help to sooth frazzled nervous symptoms. We hope you’ll give these techniques a try!