Mindful Relaxation Breathing
Have you noticed that when we are anxious or stressed our breathing changes as well? Breathing becomes quick, short, and shallow that make us dizzy, creating more feelings of anxiousness. Building a toolkit to help in those moments is essential with managing anxiety and ride out the emotions.
Like anything, it does take practice to remember to recall the mindful breathing techniques during that panic or anxiousness moment. Practice these breathing exercises even when they are not needed, by doing that and finding the one that works best for you will help make it an automatic reflex when it is required.
There are multiple breathing exercises out there, so how do you find the one that is right for you? Easy, practice. Practicing a breathing technique twice a day five to ten minutes each is best, the more comfortable you become with it, the better you will feel and find the one that is the most effective for you.
Here are five mindful breathing exercises to choose from and practice.
Inhale through your nose counting and count to six seconds
Hold your breath for three seconds
Exhale breath through lips counting to six while letting your shoulders drop down
Repeat five times
When you are sitting upright place your arms in your lap or on the arms of the chair
Breath in through your nose for four seconds slowly
Hold your breath for two seconds
Exhale through your mouth for the same amount of time you breathed in
Wait a few seconds before taking in another breath
Continue to do this breathing exercise four to six times per minute
Tense and Release:
Sitting where you feel comfortable
Close your eyes
Take five slow breaths in through your nose and breathing out through your mouth
Do these three times
Now, when you breathe intense your muscles in your body for about five seconds
When you breathe out, let go of all the tightness relaxing your body
Place your hands on your abdomen
Inhale your breath through the nose into your stomach so that your hands move up along with your belly
When letting the breath out of your mouth, make a “whoosh” sound making the mouth, tongue, and jaw relax
Continue doing this for five to ten minutes
Sitting somewhere where you feel comfortable
Close your eyes
Breathing in and out as you would normally
Count on the exhale, “one,” inhale, exhale “two” etc. to five
Do this for ten minutes
Which one do you find the most effective? Let us know in the comments below!
Until next time,
Note from Go Get It LIFE: Please consider our newly released Mindfulness Logbook as a companion for your mindfulness exercises.