3 min read

Breathing Exercises For Anxiety

Featured Image

Discover the power of conscious breathing techniques to achieve relaxation and reduce stress in your daily life.

Mastering conscious breathing can have numerous benefits for your overall well-being. It can help reduce stress and anxiety by activating the relaxation response in your body. Conscious breathing can also improve your focus and concentration, as it brings your attention to the present moment. Additionally, conscious breathing can enhance your physical health. It can help regulate your heart rate and blood pressure, improve digestion, and boost your immune system. By incorporating conscious breathing into your daily routine, you can experience improved mental and physical well-being.

Understanding the Basics of Conscious Breathing

Conscious breathing is a deep, rhythmic inhalation that fills the lungs and pushes out the belly. It is a practical and positive way to neutralize nervous tension and promote relaxation. By focusing on your breath and taking deliberate, controlled breaths, you can bring your attention to the present moment and calm your mind.

Exploring Different Techniques for Relaxation

There are various techniques you can explore to incorporate conscious breathing into your relaxation routine. One technique is diaphragmatic breathing, which involves focusing on expanding and contracting your diaphragm as you breathe. This can help to increase oxygen flow to your body and promote a deeper sense of relaxation.

Another technique is box breathing, also known as square breathing. This technique involves inhaling for a count of four, holding your breath for a count of four, exhaling for a count of four, and then holding your breath again for a count of four. Repeat this pattern several times to help calm your mind and body.

Incorporating Conscious Breathing into Your Daily Routine

To incorporate conscious breathing into your daily routine, it can be helpful to set aside dedicated time for practice. Find a quiet and comfortable space where you can sit or lie down without distractions. You can start with just a few minutes each day and gradually increase the duration as you become more comfortable.

You can also incorporate conscious breathing into your daily activities. For example, you can take a few deep breaths before starting a task to center yourself and bring your attention to the present moment. You can also practice conscious breathing during moments of stress or tension to help calm your mind and body.

You can enjoy these benefits of conscious breathing right now. Here’s how:

Find a quiet place (no, not the movie). You’re looking for a spot where you won’t be interrupted.

  1. Sit or lie down.Go ahead. This will only take a moment.
  2. Take a normal breath.Simply inhale and exhale once at a normal rate (we usually breathe at 10-20 breaths/min).
  3. Then inhale deeply.Now breathe in slowly through your nose. Allow your chest, then your belly, to rise for a count of four. Observe how your abdomen expands fully as your lungs fill with air.
  4. And exhale slowly.Breathe out through your mouth or nose. Don’t force it. Let it come easy for a count of four.
  5. Commit time to practice.That felt good, right? Now practice at least 10-20 minutes daily for maximum results.

OHI's Conscious Breathing Class teaches you the spiritual disciplines related to breathing to release stress, control pain, increase emotional awareness, enhance concentration, facilitate personal growth, and enhance total wellness.

Consider a one, two, or three-week stay at OHI San Diego or OHI Austin. Book your next visit to OHI today. Call OHI at (800) 588-0809 to learn more about our holistic approach to health and wellness.