Deep Breathing Exercises
Utilize the power of your breath to regulate and come back to self.
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In moments of stress or overwhelm, focusing on controlling our breath can be a way to come back to a regulated state.
We most often breathe from our chest, which can lead to a more shallow intake of breath than breathing from the belly, especially during moments of stress. Diaphragmatic, or belly, breathing helps take in more oxygen and exhale more carbon dioxide, helping reset and calm the body. Research has shown that this style of breathing reduces the impact of stress and improve focus.
Mindful Breathing
Simply taking time to notice your breath can help you feel calmer in times of stress, anxiety, or intense emotion. This straightforward practice can be done with only a few minutes, from wherever you are.
Get in position by finding a comfortable, quiet spot, either sitting or lying down, where you can begin to relax any areas of tension or tightness.
Notice your breath: Just breathe naturally and pay attention to the way that feels: where you inhale and exhale from, what parts of your body shift, and the length of your breath.
Refocus: If your mind wanders to other topics (it likely will!), notice it without judgment and come back to focusing only on your breath.
Box Breathing
Imagine the shape of a square, with its four equal sides. In a box breathing exercise, your breath follows a pattern in which each part you hold for the same length of time. The focus with this exercise is creating a steady, repetitive, pace.
Get in position by finding a comfortable, quiet spot, either sitting or lying down. It may help to put your hand on your stomach to feel it expand and contract as you go.
Inhale steadily through your nose while counting to four, feeling your lungs and belly expand
Hold your breath for four seconds, feeling the air you've just taken in
Exhale steadily through your mouth while counting to four, noticing your stomach contract to release
Hold while observing your empty stomach for a count of four
Repeat this pattern, keeping your count steady, for a few minutes at a time.
Sources
https://pmc.ncbi.nlm.nih.gov/articles/PMC5455070/
https://ggia.berkeley.edu/practice/mindful_breathing
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