Breathwork for Anxiety: Techniques to Calm the Mind and Body

In today's rapidly changing world, as we navigate post-COVID adjustments and cope with the increasing cost of living, it's no surprise that many of us are grappling with overwhelming stress and anxiety.

During moments of heightened stress and anxiety, the abundance of wellness practices available can seem daunting. However, it's important to be selective about the techniques we choose, especially when our nervous system is already in overdrive.

But, amidst the chaos, we can always turn to our breathe. Today we will focus on Restorative breathing styles – this is typically achieved through slow nasal breathing where the inhale is shorter than the exhale. The process is slow and steady, without push or force.

Restorative style breathing aims to soothe the nervous system by activating the parasympathetic nervous system—the part responsible for guiding us back to a state of calm and relaxation, reassuring both body and mind that we are safe.

Before we dive into the intricacies of breathwork, let's first explore the nature of anxiety.

What is Anxiety?

Anxiety feels like an unpleasant guest who overstays their welcome, lingering in the corners of your mind, ready to pounce at any moment.

Anxiety isn’t good or bad – it's a natural human response to stress or danger. And while it's a normal part of life and can serve as a helpful signal, excessive and persistent anxiety can cause a shadow over your days.

I understand the complexities of anxiety all too well. I know that it can manifest differently for each person, whether it's the rapid heartbeat, sweating, and trembling, or the racing thoughts and restlessness that keep us up at night.

If you do suffer from chronic stress and anxiety, seeking support from a healthcare professional is a courageous step towards reclaiming your peace of mind and overall well- being.

But what if we could find some immediate relief in something as simple as our breath?

The Power of Breathwork

What is Breathwork?

Breathwork is a holistic practice that involves conscious control of the breath to promote physical, mental, and emotional well-being. At its core, breathwork focuses on deep, intentional breathing techniques designed to regulate the nervous system, reduce stress, and induce a state of relaxation.

By paying attention to the rhythm and quality of our breath, we can tap into the body's innate ability to calm the mind, release tension, and cultivate a sense of presence. Breathwork encompasses a variety of techniques, from simple belly breathing to more structured practices like pranayama and breath retention exercises.

Whether used as a standalone practice or in conjunction with meditation and mindfulness, breathwork offers a powerful tool for calming yourself, healing, and personal growth.

Breathwork Techniques for Anxiety Relief

Below are some simple breathwork techniques that you can do at home.

Deep Belly Breathing

Deep belly breathing, also known as diaphragmatic breathing, is a key aspect of breathwork.

Here's how to do it:

1.     Find a comfortable position.

2.     Inhale deeply through your nose, allowing your abdomen to expand.

3.     Exhale slowly through your mouth or nose, letting your abdomen deflate.

4.     Repeat for several breaths, focusing on the rise and fall of your abdomen.

Box Breathing

Box breathing, also known as square breathing, is a powerful breathwork technique for relaxation and stress reduction.

Here's how to do it:

1.     Find a comfortable seated position and relax your shoulders.

2.     Inhale deeply through your nose for a count of four.

3.     Hold your breath for a count of four.

4.     Exhale slowly and completely through your nose or mouth for a count of four.

5.     Hold your breath again for a count of four.

6.     Repeat the cycle for several rounds, maintaining a steady rhythm.

4-7-8 Breathing

The 4-7-8 breathing technique is a simple yet effective method for promoting relaxation and reducing anxiety.

Here's how to do it:

1.     Begin by finding a comfortable seated position or lying down on your back.

2.     Place the tip of your tongue against the roof of your mouth, just behind your upper front teeth.

3.     Close your mouth and inhale quietly through your nose for a count of four.

4.     Hold your breath for a count of seven.

5.     Exhale slowly and completely through your mouth, making a whooshing sound, for a count of eight.

6.     Repeat this cycle for a total of four breaths.

Alternate Nostril Breathing

Alternate nostril breathing is a powerful breathing technique that helps balance the energy channels in the body and calm the mind.

Here's how to practice it:

1.     Find a comfortable seated position with your spine straight and shoulders relaxed.

2.     Rest your left hand on your left knee, with your palm facing upward, or in chin mudra (thumb and index finger touching).

3.     Use your right hand to position your fingers for alternate nostril breathing: Place your right thumb on your right nostril and your right ring finger or pinky finger on your left nostril.

4.     Close your right nostril with your right thumb and inhale deeply through your left nostril, counting to four.

5.     Close your left nostril with your right ring finger or pinky finger, and hold your breath for a count of four.

6.     Release your right thumb and exhale slowly and completely through your right nostril, counting to eight.

7.     Inhale deeply through your right nostril for a count of four.

8.     Close your right nostril with your right thumb, hold your breath for a count of four.

9.     Release your left nostril and exhale slowly and completely through your left nostril, counting to eight.

10.  This completes one round. Repeat the sequence for 5-10 rounds, or until you feel calm and centred.

Physiological Sigh

Another effective technique is the physiological sigh. Similar to the breath we naturally take during intense crying, it involves:

1.     Take two short inhales through the nose.

2.     Follow with one long exhale through the mouth.

3.     Repeat this sequence one to three times.

Additionally, some experts recommend incorporating simple hand movements into this breathing technique. These movements can help divert your mind from racing thoughts and enhance the stress-relieving benefits of the breathing pattern.

Breathwork Tips

Incorporating breathwork into your daily routine can have profound benefits for your overall well-being. Here are some additional tips to enhance your breathwork practice:

Practice Regularly

Consistency is key. Set aside time each day, even if it's just a few minutes, to engage in breathwork exercises.

Start Slowly

If you're new to breathwork, start with shorter sessions and gradually increase the duration as you become more comfortable.

Listen to Your Body

Pay attention to how your body responds to different breathing techniques. If a particular practice feels uncomfortable or causes anxiety, try something else.

Combine with Other Practices

Breathwork can be enhanced when combined with other mindfulness practices such as meditation, yoga, or journaling.

Experiment with Different Techniques

There are many different breathwork techniques to explore, from calming practices like deep belly breathing to energising techniques like Kapalabhati breath. Experiment with different methods to find what works best for you.

Practice Mindful Breathing

Bring awareness to your breath throughout the day, not just during dedicated breathwork sessions. Practice mindful breathing during everyday activities like walking, cooking, or working at your desk.

Use Breathwork for Specific Purposes

Tailor your breathwork practice to address specific needs or goals. For example, you might use calming breathwork techniques to reduce stress before bed or energising breathwork techniques to boost focus and productivity during the day.

Stay Hydrated

Drink plenty of water throughout the day to support optimal breathing function and overall well-being.

Visualisation and Imagination

Visualisation and imagination can enrich your breathwork practice by picturing calming scenes, setting intentions, and engaging your senses.

Play Music

Music enhances breathwork by offering a soothing background, aiding relaxation. Experiment with ambient, nature, or instrumental sounds to find what suits you. Just make sure that the music you choose is calming and conducive to relaxation, as it can really complement your breathwork practice.

Follow my Spotify playlist Inhale, Exhale for some background breathwork music.

Seek Guidance if Needed

If you're unsure where to start or want personalised guidance, consider working with a qualified breathwork instructor who can provide support and guidance tailored to your individual needs.

It is important to note, when our bodies are in a state of chronic stress or anxiety, activation style breathwork or quick bursts of breathing followed by breath holds are not always ideal and can do more harm than good! Instead, focus on gentle, soothing breathwork practices that encourage relaxation and restoration.

For one-on-one guided breathwork practices or group workshops, book in with me today! Just email me at megan@yuleworks.com and we can go from there.