Take a Breather: Breathing Exercises for the Mind and Body

(Estimated Reading Time: 2 Minutes)

Sometimes when we feel worried, we’re given the advice to count backwards and take slow deep breaths. From this, we learn that all we need to do is… well, just breathe (counting aside). Scientifically, what’s going on here, is the avoidance of thoracic breathing; shallow rapid breaths. This type of breathing increases heart rate and can stimulate a stress response that intensifies anxiety. Diaphragmic breathing, or taking deep breaths, in contrast, helps to decrease this fight-or-flight response.[1]

While many may feel that counting with deep breaths can help ease a fit of anxiety, going beyond this to explore other options is often overlooked. Taking a moment to breathe doesn’t just help reduce anxiety, it also aids the body in a variety of other ways. The following are other techniques one can do with their breath to benefit the body and aid them in moments of anxiety:

Pursed Lip Breathing

This type of breathing exercise is great for those with asthma or Chronic Obstructive Pulmonary Disease (COPD). Through it— due to the pressure it creates— carbon dioxide that gets trapped in the lungs is released. Also, pursed lip breathing gives the person better control over their breathing, thus decreases the problems one has when anxiety, caused by asthma or COPD, furthers breathing issues.

This exercise can be done through the following steps:

1. Close your eyes.

2. Relax your muscles.

3. For a couple of seconds, breathe in through your nose.

4. Purse your lips.

5. For a few seconds, exhale out from your lips.

6. Repeat.[2]

Alternate Nostril Breathing

If you want to do something for your heart, other than calm it down from anxiety, alternate nostril breathing is a good option. According to studies, this breathing exercise can reduce the risk of cardiovascular disease, as well as improve pulse and blood pressure. Additionally, aside from the effects on the heart, it can improve your lungs too through respiratory endurance. This, in turn, can help increase one’s athletic performance.

This exercise can be done through the following steps:

1. Sit comfortably.

2. Cross your legs.

3. Close your right nostril with your right thumb.

4. Breathe in through your left nostril.

5. Using your left thumb, close your left nostril.

6. Exhale through your right nostril.

7. Breathe in through your right nostril.

8. Close your right nostril with your right thumb.

9. Breathe out through your left nostril.

10. Repeat process.[3]

4-7-8 Breathing

This strangely named breathing exercise is named the seconds used in practice. Aside from its anxiety-relieving benefits, it also helps with a wide array of other things. Asthmatic children and adolescents practicing this technique may find their symptoms reduced. Those suffering from migraines will see a drop in pain. And those struggling with hypertension will see their conditions improve.

This exercise can be done through the following steps:

1. Begin by inhaling air with the nose for 4 seconds.

2. For 7 seconds, hold the air in.

3. Purse your lips.

4. For 8 seconds, let the air out through the pursed lips while making a whooshing sound.

5. Repeat 4 times.[4]

References:

1. Ankrom, S. (2022, October 12). 9 Breathing Exercises to Relieve Anxiety. Very Well Mind. Retrieved from: https://www.verywellmind.com/abdominal-breathing-2584115

2. Jordan, C. (2021, December 14). What to Know About Pursed-Lip Breathing. WebMD. Retrieved from: https://www.webmd.com/lung/what-to-know-about-pursed-lipped-breathing

3. Cronkleton, E. and Walters, O. (2022, March 16). What Are the Benefits and Risks of Alternate Nostril Breathing? Healthline. Retrieved from: https://www.healthline.com/health/alternate-nostril-breathing

4. Fletcher, J. (2019, February 12). How to use 4-7-8 breathing for anxiety. Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/324417

Article by: Jonathan A. Watson