Just Breathe

How we breathe has a massive impact on many facets of our health, including stress levels.

Improper breathing can upset the oxygen and carbon dioxide exchange and contribute to anxiety, panic attacks, fatigue, and other physical and emotional disturbances.

The 4-7-8 breathing technique involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This breathing pattern aims to reduce anxiety or help people get to sleep.

Box breathing is very simple to learn and practice. In fact, if you've ever noticed yourself inhaling and exhaling to the rhythm of a song, you're already familiar with this type of paced breathing. It goes like this:

Exhale to a count of four. Hold your lungs empty for a four-count. Inhale to a count of four. Hold the air in your lungs for a count of four. Exhale and begin the pattern again.

One mindfulness breathing exercise to try involves choosing a calming focus, including a sound ("om"), positive word ("peace"), or phrase ("breathe in calm, breathe out stress") to repeat silently as you inhale or exhale.

Belly Breathing is known to reduce anxiety and stress. try sitting in a chair, sitting cross-legged, or lying on your back with a small pillow under your head and another under your knees. Place one hand on your upper chest and the other hand on your belly, below the ribcage. Allow your belly to relax, without forcing it inward by squeezing or clenching your muscles. Breathe in slowly through your nose. The air should move into your nose and downward so that you feel your stomach rise with your other hand and fall inward (toward your spine). Exhale slowly through slightly pursed lips. Take note of the hand on your chest, which should remain relatively still.

Lion’s breath is when you stick out your tongue and roar like a lion, is another helpful deep breathing practice. exercise is best performed in a comfortable, seated position, leaning forward slightly with your hands on your knees or the floor. Spread your fingers as wide as possible. Inhale through your nose. Open your mouth wide, stick out your tongue, and stretch it down toward your chin. Exhale forcefully, carrying the breath across the root of your tongue.

While exhaling, make a "ha" sound that comes from deep within your abdomen. Breathe normally for a few moments. Repeat lion’s breath up to seven times.

Relax and just breathe!