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This is a belly breathing techniques to help regulate your breathing.
Lengthen your exhale breathing techniques
Inhaling deeply may not always calm you down. Taking a deep breath in is actually linked to the sympathetic nervous system, which controls the fight-or-flight response. But exhaling is linked to the parasympathetic nervous system, which influences our body’s ability to relax and calm down.
Taking too many deep breaths too quickly can actually cause you to hyperventilate. Hyperventilation decreases the amount of oxygen-rich blood that flows to your brain.
When we feel anxious or under stress, it’s easier to breathe too much and end up hyperventilating — even if we’re trying to do the opposite.
This technique can be done in any position that’s comfortable for you, including standing, sitting, or lying down.
Breath focus breathing exercises
When deep breathing is focused and slow, it can help reduce anxiety. You can do this technique by sitting or lying down in a quiet, comfortable location. Then:
Practice this technique for up to 20 minutes daily when you can.
This technique can be used for children. But teens and adults can do this exercise, too:
This breathing technique is meant to make it easier to fall asleep. It was designed by Dr. Andrew Weil, director of the Center for Integrative Medicine at the University of Arizona. Also called the relaxing breath, the 4-7-8 exercise serves as a natural tranquilizer for the nervous system.
To try the 4-7-8 method, begin by sitting with your back straight. Once you are familiar with these steps, the exercise can be performed while lying in bed, too. You'll want to:
The Claddagh Clubhouse Mindfulness and Meditation
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