Anxiety and stress are unfortunately very common. Both can affect your mind and body in a number of ways—from difficulty sleeping and gastrointestinal upset, to irregular heartbeat and skin issues. One surprisingly simple thing that may help you relax and unwind is taking time to practice your breathing. Although we’re constantly breathing without realizing it, doing conscious breathing practices can help you relax your heart rate and take your body out of a panicked or anxious state. We asked Brienne Derosier, a certified yoga instructor and founder of Mache, what simple breathing exercises you can do to relax when you’re struggling with stress and anxiety.
First of all, we’re obviously breathing all the time, and don’t need any practice to do it, so why do breathing exercises help? When you’re breathing throughout the day, you typically tend to keep your breaths shallow and in the chest, which means you’re not getting as much oxygen as you do when breathing from the diaphragm. “Deep diaphragmatic breathing, or breathing from the diaphragm instead of the chest, brings more oxygen into the body, which in turn lowers blood pressure and heart rate, signaling your nervous system that it is safe to calm down,” Derosier says, “Once the body's stress response is reversed, you will find more ease in the body and increased attention span.” She shared with us her favorite breathing exercises that are easy for beginners and can help you unwind.
Ocean Breath
This exercise is helpful because it stimulates the Vagus nerve, which helps to increase relaxation and regeneration response. It also increases focus and attention, quiets the mind’s chatter, and decreases your body’s stress response. Here’s how to do it:
•Sit comfortably with a tall spine, shoulders down.
•Take three slow breaths to start, in and out.
•As you inhale and exhale, constrict the back of your throat to replicate the sound of the ocean.
•Inhale slowly to the count of five, tightening the back of your throat to produce the ocean wave sound, and move your navel away from your spine, expanding your abdomen.
•Exhale slowly to the count of seven, constricting the throat, drawing your navel toward the spine, as you expel the air from your lungs and abdomen.
•Continue inhaling and exhaling, keeping your attention on the sound of the ocean waves, ebbing and flowing.
Alternate Nostril Breathing
This exercise benefits your rest and repair state and initiates the body’s relaxation response. This helps to slow your heart rate, relax your muscles, and calm the nervous system. How to do it:
•Sit comfortably with a tall spine, shoulders down.
•Take three slow breaths to start, in and out.
•Inhale and then place your right thumb on your right nostril, pressing lightly to close.
•Exhale completely through your left nostril, drawing your navel to your spine.
•Release the thumb and place your ring finger on your left nostril, pressing lightly to close.
•Breathe in deeply through the right nostril, expanding your chest and belly, closing the right nostril at the top of your breath with your thumb, and exhaling through the left nostril.
•Practice this breathing technique for ten minutes to see maximum results.
Cooling Breath
Just as the name suggests, this exercises, cools the body down, relaxes the nervous system, and promotes healthy digestion. Here’s how to do it:
•Sit comfortably with a tall spine, shoulders down.
•Take three slow breaths to start, in and out.
•Close your eyes and roll your tongue in the shape of a tube, as best as you can.
•Inhale slowly and deeply through the rolled up tongue.
•Close the mouth and slowly exhale through the nostrils, bringing your awareness to the feeling of air moving out the nose.
•Repeat the technique 4-10 times.
Getting better at breath work is all about consistency and practice. Try practicing in the morning to start your day with calm, focused energy. When you do breathing exercises, you should also close the eyes while you practice, as this will help you be more conscious of your breath. Just taking a little time everyday to do any of these exercises, in the morning or even before bed, can help you reduce your anxiety, unwind, and harness calm, focused energy.
