Breathing techniques: Best breathing techniques for stress and anxiety

Breathing techniques: Best breathing techniques for stress and anxiety

Everyone experiences levels of stress, anxiety and anger in their lives, and in trying times during lockdown these feelings can become elevated. There are techniques for managing these levels of anxiety and to induce a feeling of calm. Below are some breathing techniques for stress and anxiety.

Alternate nostril Breathing

Alternate nostril breathing is also known as nadi shodhana pranayama in Sanskrit, and is a breathing practice for relaxation.

Alternate nostril breathing has been shown to enhance cardiovascular function and to lower heart rate.

Nadi shodhana is best practised on an empty stomach, avoid it if you’re feeling sick or congested. 

Read More: High blood pressure and stress can be dangerous – how to keep calm

  • Hold your breath for another slow count of four.
  • Exhale through your mouth for the same slow count of four, expelling the air from your lungs and abdomen.
  • Be conscious of the feeling of the air leaving your lungs.
  • Hold your breath for the same slow count of four before repeating this process.

Humming Bee breath

This is a yoga breathing technique which helps to instil calm and can be soothing around your forehead. 

Some people use humming bee breath to relieve frustration, anxiety, and anger. 

Technique

  • Choose a comfortable seated position.
  • Close your eyes and relax your face.
  • Place your first fingers on the tragus cartilage that partially covers your ear canal.
  • Inhale, and as you exhale gently press your fingers into the cartilage.
  • Keeping your mouth closed, make a loud humming sound.
  • Continue for as long as is comfortable.

For more on breathing techniques for anxiety and meditation, you can download apps straight to your phone. 

Calm, Headspace and Portal are apps you can download on iPhone and Android, all which have meditation and breathing tutorials.

Published at Fri, 10 Apr 2020 21:32:00 +0000