Breathe Consciously, Rest Easily

Controlled breathing exercises are one of the best ways to break anxiety’s hold over you and let you bring clarity and ease back to your life.

These are a few of the most recommended exercises for promoting relaxation by reducing anxiety.

Deep breathing

  • Sit or lie down in a comfortable position.
  • Place one hand on your abdomen, the other hand on your chest.
  • Inhale deeply through your nose, allowing your abdomen to rise as you fill your lungs with air. Feel your hand on your abdomen rise while keeping your chest relatively still.
  • Exhale slowly and fully through your mouth, feeling your abdomen fall as you release air.
  • Repeat for several minutes, focusing on the sensation of your breath and the movement of your abdomen.

Equal breathing

  • Sit or lie down comfortably.
  • Inhale slowly and steadily through your nose for 4 seconds.
  • Exhale slowly and steadily through your nose for 4 seconds.
  • Continue this pattern for several minutes, maintaining a smooth and steady breath.

Alternate nostril breathing

  • Sit in a comfortable position with your spine tall.
  • Use your right thumb to close your right nostril and inhale through your left nostril.
  • At the top of your inhale, use your right ring finger to close your left nostril and exhale through your right nostril.
  • Inhale through your right nostril, then close it with your right thumb and exhale through your left nostril.
  • Continue this pattern, alternating nostrils with each inhale and exhale, for several cycles.

Visualization breathing

  • Close your eyes and imagine a peaceful scene or a place where you feel calm and relaxed.
  • As you inhale deeply, visualize breathing in positive energy, light or relaxation.
  • As you exhale slowly, visualize releasing tension, stress or negativity from your body and mind.
  • Repeat this visualization with each breath, allowing yourself to fully immerse in the calming imagery.

4-7-8 breathing

  • Sit or lie down comfortably and close your eyes.
  • Inhale deeply through your nose for 4 seconds.
  • Hold your breath for 7 seconds.
  • Exhale slowly and completely through your mouth for a count of 8 seconds.
  • Repeat this cycle for several rounds, focusing on the rhythm of your breath and the counts.