How to Use Breathing Techniques to Reduce Stress And Anxiety

Stress and anxiety are part of life, but they can really impact your health when it gets out of control. In this post, I’ll share a simple meditation technique that’s been shown to reduce stress and anxiety while improving your overall well-being.

You live in a hurry and under stress. Too many things distract you, and even proper Breathing is often difficult to do. 
But Breathing is the basis of existence! Learn proper breathing techniques, and it will be easier for you to overcome stress.

What breathing techniques will help you overcome stress?

Are breathing techniques effective in combating stress? Breathing conditions our existence.
This truth is obvious but little appreciated.
We don’t think about the effect proper Breathing has on our health and mood when we take thousands of breaths a day.
Breathing is not only a source of energy – it is also a cure for shattered nerves and a key to understanding yourself.

A study by the Harvard Medical School found that people who breathe deeply experience lower blood pressure, a lessened need to eat, a sense of calm and relaxation, and a better ability to focus and think.
In addition, Breathing is an important part of relaxation, which in turn is a key factor in helping to prevent insomnia and a host of other disorders.

Getting started 

There are many different breathing exercises, and some of them can be used to help you feel more calm and relaxed.
I like to use deep Breathing because it’s a good way to slow down your thoughts and relax. Deep Breathing helps you focus on your present moment and allows you to calm down.
Several different breathing techniques can help you become calmer and more relaxed.
Some of the most popular are diaphragmatic Breathing, alternate-nostril Breathing, and mindfulness breath.

Abdominal (Belly) Breathing

Abdominal Breathing causes your Breathing to gradually lengthen, deepen, and slow down, thereby calming down your thoughts.
Focusing on the breath during meditation allows us to live in the moment, here and now.
It is essential because we are still busy with what has been or will be in the rush of things.
We forget that only by living in the present moment can we really experience life.

Step 1:

Sit in a comfortable position. Find a quiet spot to sit comfortably for 10-15 minutes. If you have any physical limitations, such as pain or discomfort, use the technique while lying down.

Step 2:

 Close your eyes and focus on your Breathing. It may be helpful to count your breaths or focus on your breath going in and out.
Place one hand in the center of your upper chest.

Step 3:

Place your other hand on your stomach just below the rib cage but above the diaphragm.

Step 4:

Focus on your Breathing. Notice your breath as it goes in and out of your nostrils. Feel the air fill your lungs.

Step 5:

To inhale, slowly inhale through your nose as you pull the breath down towards your stomach.
The abdomen should press upward on the arm while the chest remains stationary.

Step 6:

To breathe out, contract your abdominal muscles and let your stomach drop down as you exhale through your pursed lips.
Again, the chest should remain still.

Step 7.

Practice this breathing exercise for 5-10 minutes three to four times a day.

Alternate-Nostril Breathing

 Alternate-Nostril Breathing is a simple breathing technique that you can use to quickly calm your nervous system down and reduce stress.
These exercises help you consciously control your Breathing, which positively affects the body, mind, and emotions.

Step 1:

Sit in a comfortable position. Find a quiet spot to sit comfortably for 10-15 minutes. If you have any physical limitations, such as pain or discomfort, use the technique while lying down.

Step 2:

 Close your eyes and focus on your Breathing. It may be helpful to count your breaths or focus on your breath going in and out.

Step 3

Focus on your Breathing. Notice the air moving into your nostrils.

Step 4

Put your thumb on your right nostril. Close your eyes and exhale fully and slowly through your left nostril with this nostril covered.

Step5

Once you’ve exhaled completely, release your right nostril and place your ring finger on your left nostril. Breathe in deeply and gradually from the right side.

Step 6

Repeat this breathing technique for 5 – 10 minutes.

Step 7

Now, open your eyes and notice the difference between your Breathing through your left and right nostril.

Step 8

Practice this breathing technique whenever you feel stressed or anxious.

Mindful Breathing

Mindful Breathing is a simple practice that is available to everyone. Regular use of mindfulness can reduce stress, increase peace and clarity, and promote personal happiness.
Mindful Breathing, closely related to deep breathing exercises, combines the benefits of deep breathing with mindfulness processes and techniques.

Step 1

Sit comfortably in a quiet place, free of distractions. You can do this sitting in a chair, on the floor, or lying down.

Step 2

 You can set the intention of why you are doing this; it could be helpful.
Close your eyes and focus on your Breathing. Take several deep breaths.

Step 3

Focus on your breath: Focus on your breath as it comes into your nostrils.
Feel it enter your lungs and expand. As it exits, feel it move out of your nostrils.

Step 4

Notice your body: Feel your body. Notice where you are and what you are doing.
Concentrate on the present without allowing your mind to drift off to the past or future.

Step 5

Calm down: Calm your mind and body.
When you notice your mind wandering or feeling anxious, gently bring your attention back to your breathing.

Step 6

Focus on your Breathing: Focus on your Breathing. Keep breathing in and breathing out.

Step 7

Repeat steps 2 through 6 as needed.

Other breathing techniques that should be mentioned

Box Breathing

Box breathing, or square Breathing, is a powerful yet simple relaxation technique designed to restore your breathing rhythm to normal. 
This breathing exercise can help you clear your mind, relax your body and improve concentration.

This technique is also known as “breathing reset” or four-square breathing. It is easy to make, quick to learn, and can be a very effective technique for people in stressful situations.

Step 1

 Find a quiet place where you won’t be disturbed. You can do this in your room, in the backyard, or in your car.

Step 2

Sit comfortably, with your back straight and flat feet on the floor.

Step 3

Close your eyes. Inhale through your nose, counting slowly to four.
Feel air rush into your lungs.

Step 4

Hold your breath, counting slowly to four. Try not to pinch your mouth or nose. Just avoid inhaling or exhaling for 4 seconds.

Step 5

Begin slowly exhaling for 4 seconds.

Step 6

Pause for 4 seconds. Repeat steps 1 through 3 at least three times.

4-7-8 Breathing

Many people have a problem falling asleep, and insomnia is slowly becoming a civilization disease affecting both men and women.
What to do if, despite being tired, we have a problem with falling asleep? In such a situation, the 4-7-8 method could work.

The 4-7-8 method was developed by Dr. Andrew Weil of Harvard University.
It is based on an ancient technique of breath control known as pranayama. According to a specialist, you can quickly learn to fall asleep – all you need to do is exercise regularly.

How to use the 4-7-8 method?

Step 1

First, you should lie down on the bed to allow you to breathe properly and freely.

Step 2

Close your eyes and place the tip of your tongue on the palate behind your teeth.
Keep it this way throughout the exercise.

Step 3

The method involves inhaling air through your nose for four seconds, then holding your breath for seven seconds and exhaling for eight.

Conclusion

In conclusion, the most important thing to remember when using breathing techniques is to focus on the feeling of relaxation that you experience when you breathe deeply.

The more you practice this technique, the easier it will become for you to relax and calm down. And the better you will feel.