I struggled with anxiety for most of my life. I can remember being as young as 5 or 6, sitting in kindergarten class, and having what I now recognize as a child-sized panic attack because my teacher had scolded me in front of the class. My mind was racing, even then. Would I get in trouble when I got home? What did this mean? What happened to kids who got in trouble in school? And, to make it even more traumatic, I had gotten yelled at for talking to my imaginary friends during story time– I had two, and in my defense, I had been talking to them about the story being read!– but it led into a tailspin of worry and anxiety that there was something wrong with me because I was talking to people that the rest of the world couldn’t see.
My anxiety-fueled stories only grew from there, until, in my early 20’s, a doctor put me on medication for the first time. The medication helped, at that time, because I hadn’t yet gathered enough of the right resources and tools to deal with my anxiety in any other way. I would, eventually, find these tools and resources, and I am consistently filled with gratitude that I no longer need the medication I was once on (you can do it too, by the way, but there’s safe, healthy way to move from medicated to un-medicated. I can hep you find the right tools and resources and the root of your anxiety, but please always work with your doctor and keep yourself safe FIRST). One of these tools that helped greatly with my anxiety is as simple as… BREATHING.
Here are three, powerful breathing exercises that can help with your anxiety, whether your anxiety is chronic or only happens now and again. These WORK, trust me, I know!
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Heart-focused Breathing
Heart-focused breathing is about directing your attention to the heart area and breathing a little more deeply than normal. As you breathe in, imagine you are doing so through your heart, and, as you breathe out, imagine it is through your heart. (In the beginning, placing your hand over your heart as you breathe can help you in directing your focus to your heart.)
Typically, HeartMath recommends that you breathe in about 5 to 6 seconds and breathe out 5 to 6 seconds. Be sure your breathing is smooth, unforced and comfortable. Although this is not difficult to do, it may take a little time to become used to. Eventually you will establish your own natural rhythm.
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4-7-8 Breathing
4-7-8 Breathing is another simple technique that has been shown to reduce stress and anxiety. It also has the added benefit of promoting restful sleep, so if you have difficulty sleeping, try this before yougo to bed! Here’s how:
1. Sit up straight in a chair. Place the tip of your tongue against the tissue just beneath your upper front teeth. Now hold this position for the duration of the exercise.
2. Breath in slowly through your nose for four seconds.
2. Hold your breath for seven seconds.
3. Exhale slowly through your mouth for eight seconds. Pucker your lips so that you exhale slowly.Repeat for a total of four repetitions.
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Nadi Shodhana or “Alternate Nostril Breathing”
Nadi Shodhana is both calming and focusing– use this technique when you need to concentrate, get things done, or focus, but avoid using it before bed. It’s known to awaken and energize.
Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb and exhaling through the left nostril. Repeat 5-10 cycles, allowing your mind to follow your inhales and exhales.
Tip: Consistency is helpful, so try to match the length of your inhales, pauses, and exhales. For example, you can start to inhale for a count of five, hold for five, exhale for five, hold for five. You can slowly increase your count as you refine your practice.
I still use these breathing exercises to this day, whenever I feel frazzled, anxious, or overwhelmed. These practices are great for self care and can be amazing for helping you start a meditative practice or habit, especially if you don’t currently have one. Try each one and see how they feel– which one do you like best?