She Strengthens

Calm in the Chaos: The Power of Deep Breathing

When anxiety strikes, it can be overwhelming. But what if you had a simple yet effective way to calm your nerves and regain control? Enter deep breathing, a technique that’s been widely recognized as a powerful stress-reducing tool.

The Science Behind Deep Breathing

Deep breathing triggers a chain reaction of physical responses that signal to your brain that everything is okay. It helps regulate oxygen and carbon dioxide levels, slows down your heart rate, and lowers blood pressure, promoting a state of relaxation and tranquility.

9 Deep Breathing Exercises to Try

From calming belly breaths to energizing lion’s breath, there are many exercises to help you find calm in the chaos.

1. Deep Belly Breaths

Sit comfortably or lie flat, placing one hand on your belly and the other on your chest. Inhale through your nose, allowing your belly to rise. Exhale with pursed lips, guiding your belly inward. Repeat slowly 3-10 times.

2. 4-7-8 Breaths

Exhale fully, then inhale through your nose to the count of 4, hold for 7, and exhale through your mouth to the count of 8. Repeat 3 more times. Be cautious not to do this while driving, as it may cause lightheadedness.

3. Roll Breathing

Lie on your back with your left hand on your belly and right hand on your chest. Inhale through your nose, filling your lower belly, then your chest. Exhale slowly through your mouth, making a whooshing noise. Repeat 3-5 times.

4. Morning Breathing

Stand up, bend forward at the waist, and breathe in slowly while rolling back up to standing. Hold your breath, then exhale slowly while returning to the bent position. Repeat as desired.

5. Sama Vritti (Equal Breathing)

Sit comfortably and breathe in through your nose for 4 counts. Breathe out through your nose for 4 counts and repeat several times. You can extend your inhale and exhale counts to 6 or 8 as you get more comfortable with the exercise.

6. Nadi Shodhana (Alternate-Nostril Breathing)

Sit comfortably, place your left hand on your left knee, and lift your right hand toward your nose. Use your right thumb to close your right nostril and breathe in through your left nostril. Close the left nostril and breathe out through the right nostril. Repeat for up to 5 minutes.

7. Resonant Breathing

Breathe in through your nose for 4 seconds, then out through your mouth for 6 seconds, feeling your stomach fill up and empty with each inhale and exhale. Repeat 6 times, taking a minute to complete the sixth cycle. This exercise has been scientifically proven to boost your mood.

8. Lion’s Breath

Kneel down, breathe in through your nose, and exhale while making a “ha” noise, opening your mouth wide and sticking your tongue out as far as you can. Repeat up to 6 times.

9. Birthday Candle Breathing

Breathe slowly through pursed lips, as if blowing out a birthday candle. This exercise helps regulate oxygen and carbon dioxide levels, making it especially helpful when you’re feeling anxious or hyperventilating.

Take a Deep Breath and Relax

Next time anxiety starts to creep in, take a minute to pause and try one of these deep breathing exercises. You’ll be surprised at how quickly you can calm your nerves and regain control.