Breathing techniques don’t have to take a lot of time out of the day. It’s just about setting aside some time to pay attention to your breathing. Here are a couple of ideas to get started:
- Start with only 5 minutes a day, then increasing the time as the workout gets simpler and more relaxed.
- If it feels too long for 5 minutes, start with just 2 minutes.
- Practice a few times a day. Schedule time or practice mindful breathing when you sense the need.
How to cope with stress and anxiety with two simple breathing techniques?
So for the first breathing exercise or technique. This one is really great.
It’s nice because it helps, it helps relieve stress, it helps relieve anxiety. They actually use it in the military for special ops missions to help relax the military folks before they go into battle or things that will get them really stressed out and anxious. So this is just either called box breathing or square breathing, and it’s kind of like it sounds.
You have to use a little bit of imagery with this, so even if you have to look at something that’s box, sometimes that helps with your breathing technique. But it’s really simple and so all you’re gonna do is you’re breathing in for four seconds. Imagining you’re going up the square, then you’re gonna hold your breath for four seconds. Then you’re gonna breathe out for four seconds, and then you’re gonna hold your breath again for four seconds.
So you’re really just making that square with that four seconds. Breathing in, holding it, breathing out, and then holding it again. So this one you know if you feel like you’re gonna pass out, don’t keep holding your breath, but it’s four seconds so it should be pretty doable. So we gonna count for you instead of actually holding my breath just so you can do it. This is great because again it’s nice and that helps you relax.
You can do maybe four to five sets at a time just to kind of help get you relaxed. So get in a nice good comfortable position, so you can really get that breath, breathing in. So let’s start here, and again even if you have to make the image with your finger or if you use your eyes somewhere like a photo or painting on the wall or something, make sure that you’re using that imagery as well because that helps you relax. Let’s start in the corner.
So we’re going to go up one, two, three, four. Hold your breath, two, three, four. Breathe out one, two, three, four. Hold it again one, two, three, four, and then breathe in again one, two, three, four. hold your breath, two, three, four. Breathe out one, two, three, four, and hold your breath again one, two, three, four.
so again usually the hardest after you breathe out, and then you’re whole trying to hold your breath, but again once you do more, you’ll start feeling that you have more you know to strengthen your lungs to do it and hold it pretty easily. So again maybe four to five times, it just depends on how stressed out you are.
A lot of times even if you’re going to the doctor’s or something you get a little anxious with, that if you do some of that in the waiting room, that’ll help you kind of relax and calm down. So it’s a really nice technique to use almost anywhere, but especially when you have a lot of stress or anxiety.
The next breathing technique is going to be when you’re breathing out with pursed lips.
What used lips do is it makes your lungs work harder because the opening is smaller. So again don’t keep going and if you’re feeling like you’re passing out, you know maybe do fewer seconds for it. But try and build up to it its gonna help your lungs get stronger. it’s gonna help relieve your stress and your anxiety, and just kind of help relax you in general.
So for this one what you’re gonna do is you’re gonna do some belly breathing or the diaphragmatic breathing and that’s just breathing in through your belly instead of through your chest, and sometimes it’s hard to get that down, but if you put your hand on your belly, you can feel it go in and out, and that’s a good way to get that belly breathing.
So you’re gonna breathe in through your belly for four seconds, and then you’re gonna purse your lips and breathe out for eight seconds. So again, let count and do it along if you want to instead of actually doing the technique itself, but we kind of start with pursed lips just so we can kind of remember to do that.
So let’s start again and again with this you know you can do it anywhere from you know three to five reps just to kind of get you nice and relaxed. So if you want to put your hand on your belly, you can. So you’re going to breathe in for four seconds, so one, two, three, four, purse your lips and breathe out one, two, three, four, five, six, seven, eight.
So you can see that’s a little bit longer than you would think. So we will do it once. If you can’t get to that eight seconds that’s okay, but the more you do I think the easier it’ll. So breathe in … and you can make those noises while you do it – so that was eight seconds, and so if you can blow the whole time like me, that’s great, but if you can’t that’s okay too.
You know to try and get to six next time. Try and get to seven next time. Try and get to eight seconds but again both of these breathing techniques you don’t have to do them back-to-back because sometimes it might make you feel a little bit lightheaded you haven’t done this for a while.
Again don’t go until you feel like you’re gonna pass out or anything, this is supposed to kind of help relieve the stress or relieve that anxiety and just help you relax in general.
So there you have it that was two simple breathing techniques to relieve stress.