Don’t Forget To Breathe: Mindful Breathing

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.

6-3-6 Method:

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

Calm Breathing:

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

Deep Breathing:

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

Breath Counting:

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,

Sarah Wylde

Note from Go Get It LIFE: Please consider our newly released Mindfulness Logbook as a companion for your mindfulness exercises.

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