Breathe

Breathing - If you feel nervous, anxious, tense, stressed or panicked a simple change to your breathing can calm your mind, slow your heart rate and make you feel in control again. It’s a simple process that anyone can do at anytime and anywhere. There are even some patterns that can help you drift off to sleep.

 

  • 3 in 3 out - Breathe in through the nose for a count of 3 and out through the mouth for a count of 3 for a minimum of 3 minutes. 

  • 4-7-8 - Dr. Weil invented this technique for deep relaxation. Breathe in through the nose for a count of 4, hold the breath for a count of 7 and breathe out through pursed lips for a count of 8. Repeat this 3 more times.

  • Doubles - This one focuses on breathing out for double the counts you breathe in for example, breathe in through the nose for 2, breathe out through the mouth for 4 or breathe in through the nose for 3, breathe out through the mouth for 6 and so on… A ratio of in for 1 out for 2 is a good one for falling asleep.

  • Belly breathing - The name of this is slightly irritating because you can’t physically breathe into your belly and if you can you should probably see a doctor asap. The idea behind the name is that due to using the entire lung this breathing technique makes your belly rise and fall as you breathe as opposed to your chest. You can do any of the above exercises using belly breathing and it is actually encouraged!