Breathing is something that every person on the planet does, but people are still yet to grasp how we can use our breathing to our best advantage.

Learning how to breathe properly, using different techniques can improve our mental health as well as our physical health.

In this post, I’ll be sharing 5 of the best beginner breathing exercises for those who want to decrease their stress and anxiety levels.

Lion’s Breath

Lion’s breath can help to give you energy, relieve tension in the body, as well as boost your overall mood. 

How To Do It:

  1. Cross your legs in a comfortable seated position.
  2. Press your palms against your knees with your fingers spread wide. 
  3. Inhale deeply through your nose and open your eyes wide.
  4. At the same time, open your mouth wide and stick out your tongue.
  5. Tighten the muscles in your throat as you exhale out through your mouth, making a long “ha” sound. 
  6. Repeat 2 to 3 times.

Alternate Nostril Breathing

Alternate nostril breathing, known as nadi shodhana pranayama in Sanskrit, is a breathing practice for relaxation. 

It is a very calming and soothing practice, and the Sanskrit translates to ‘subtle energy clearing breathing technique’.

How to do it:

  1. Sit in a comfortable seated position.
  2. Lift your right hand toward your nose, pressing your first and middle fingers down toward your palm and leaving your other fingers extended. 
  3. After you exhale, use your right thumb to gently close your right nostril. 
  4. Inhale through your left nostril and then close your left nostril with your right pinky and ring fingers. 
  5. Release your thumb and exhale out through your right nostril. 
  6. Inhale through your right nostril and then close this nostril. 
  7. Release your fingers to open your left nostril and exhale through this side.  
  8. Continue this cycle for a few minutes.  

Humming Bee Breath

Humming Bee Breath is a very soothing practice that can allow us to release negativity and suppressed emotions through our breath and our voice.

How To Do It:

  1. Sit in a comfortable seated position. 
  2. Close your eyes and relax your facial muscles. 
  3. Place your first fingers on the tragus cartilage.
  4. Inhale, and as you exhale gently press your fingers into the cartilage. 
  5. Keeping your mouth closed, make a loud humming sound. 
  6. Continue for as long as you can.

Ujjayi Breathing

How To Do It:

Ujjayi breathing is used a lot in yoga, where it’s sometimes called ‘the ocean breath’. It is a relaxing practices, and actually regulates the heat of the body.

  1. Sit in a comfortable position, and relax.
  2. Inhale and exhale deeply through your mouth. Become aware of the air passing through your windpipe.
  3. On your exhalations, slightly contract the back of your throat, as you do when you whisper. Softly whisper the sound, “ahhh,” as you exhale.
  4. As you continue breathing like this, you will notice your breath making an “ocean” sound, moving in and out, like ocean waves.
  5. When you can comfortably control your throat during the inhalations and exhalations, gently close your mouth and begin breathing only through your nose.
  6. Continue for a few minutes.

4-7-8 Breathing

How To Do It:

4-7-8 Breathing is great for regulating the breath and is very easy to do, making it perfect for anxiety and panic attack sufferers.empty the lungs of air

  1. Breathe in through the nose for 4 seconds
  2. Hold the breath for a count of 7 seconds.
  3. Exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds.
  4. Repeat the cycle up to 4 times.

So there are the best breathing exercises for stress and anxiety! I hope you found at least one that really helps.

Lots of love,

Natalie

xxx