Breathing Techniques (Get a Serious Sigh of Relief)

The world is a little bananas right now, so it’s natural to feel a lot of anxiety and maybe even hopelessness. Everything is really uncertain, but it’s important for your physical and mental well-being not to let fear overtake your spirit and remember to breathe. And I have a few breathing techniques that will help!

I’ve been focusing on gratitude, positivity, love and community. In a time like this, it can be so easy to fall into the fear and panic, but I’m reminded of the principle that is so prevalent in many of my favorite writers, from Viktor Frankl to Seneca…

That while we can’t control situations or what happens to us, we always have the power to choose our reaction.

We certainly can’t control what is going on right now, but we can support each other (digitally or in-person), and use this time to accomplish positive things.

I know looking for the positive is easier said than done, especially if you know someone who is sick right now. But there are still so many beautiful things in the world to be grateful for — good conversations with loved ones, art and poetry to create and share. Or simple pleasures like a walk in nature or your sweet, doting pet, and the peace inside a moment of stillness. 

It’s this last one I want to focus on today, sharing with you some easy ways to bring your focus back to the most basic of all human interaction, breath.

I’ve put together some of my favorite breathing techniques to help you calm your worries and find a moment of peace in this turbulent time.

I’ve also included a few bonus practices that I feel are super important right now!

After you read this article, please join me for a Facebook Live session on Friday, March 20th at 9am PST in The Badass Beauty Club for some more useful tips and tricks on how to handle your downtime!

1) Pursed-lips Breathing

This method is great if you’re a beginner to breathing techniques. It’s designed to help slow down your breath and take a lot of pressure off your lungs. Plus, the more you practice it, the more you will strengthen your lungs to work more efficiently. 

To Practice: Inhale slowly through your nose for about five counts. Purse your lips like you’re about to blow on something and exhale as slowly as possible through your mouth for at least ten counts. The point is to have at least a 1 to 2 ratio of inhaling to exhaling. Repeat for five rounds (or more if you need it). 

2) Soft Belly Breathing

Once you’ve mastered #1, this method is the next step up. Soft Belly Breathing (also called Diaphragmatic Breathing) is great for anxiety relief, as it activates your diaphragm and promotes “full oxygen exchange”. This relaxes the nervous system and helps lower your blood pressure, so you feel centered and balanced. Plus, the exhalation of breath activates the parasympathetic nervous system, which burns fat for energy.

To Practice: Put a hand on your belly and breath in slowly through your mouth for a ten count. Then, slowly breath out through your mouth for the same count. Do this for five rounds to start. Work yourself up to ten rounds.

3) The 4-7-8 Breath Technique

I’ve talked about this technique in previous articles because I think it’s such a useful tool to always have in your back pocket. Use it whenever anything upsetting happens — before you react! Use it whenever you are aware of an internal tension building. Use it if you’re having a panic attack. Use it to help you fall asleep. Use it to deal with food cravings. It’s like the “Break Glass In Case of Emergency” of breathing techniques!

To Practice: Place the tip of your tongue on the upper ridge behind your front teeth. This is said to complete the energy cycle in your body. Release all your breath, then inhale through your nose quietly for 4 counts. Hold the breath for 7 counts, and exhale through your mouth with noise for 8 counts.

Since you are exhaling around your tongue, you’ll find it easier if you purse your lips slightly. Watch a demonstration here. Once you’ve got the basics down, develop this breathing technique into a habit by practicing it every day, twice a day. Your body will thank you.

4) Sighing Breaths

If you’ve been to any yoga class before, you’re probably well aware of this oh-so-satisfying breathing technique. When we “sigh it out”, we signal to our body to release tension in our muscles and relax. 

We also “connect [to] the downward, outward flow of energy in the body, known as apana vayu” that cleanses our body of stale energy. This method will help you detox negative thoughts and habits that may be making you feel stuck, insecure and unwell, leaving you refreshed and open to new experiences and opportunities. And we could all use that right now!

To Practice: Take a deep inhale through your nose, and hold it for up to 5 counts. Bring your attention to the back of your throat, and then exhale a sigh through an open mouth.

Again, take a deep inhale through your nose, and hold it for up to 5 counts. Now bring your attention to the center of your chest, and then exhale a sigh through an open mouth.

Finally, take a deep inhale through your nose, and hold it for up to 5 counts. Bring your attention to your belly, and then exhale a sigh through an open mouth.

Feel free to make some noise as you push that old energy and toxic worry out of your body.

5) Alternate Nostril Breathing

Alternate nostril breathing is a yogic breath control practice. In Sanskrit, it’s known as nadi shodhana pranayama. This translates as “subtle energy clearing breathing technique.”

This type of breathwork can be done as part of a yoga or meditation practice. Alternate nostril breathing can also be done as its own practice to help you quiet and still your mind.

Alternate nostril breathing may help to:

• relax your body and mind
• reduce anxiety
• promote overall well-being

These benefits, in turn, may help you to be more focused and aware. You can use this breathing technique to help manage stress in your daily life. You may also find that practicing alternate nostril breathing helps you to be more mindful of the present moment.

To Practice: Sit down in a comfortable place, lengthening your spine and opening your chest.

Rest your left hand in your lap and raise your right hand. Then, rest the pointer and middle fingers of your right hand on your forehead, in between the eyebrows. Close your eyes, inhaling and exhaling through your nose.

1. Use your right thumb to close the right-hand nostril and inhale slowly through the left.
2. Pinch your nose closed between your right thumb and ring finger, holding the breath in for a moment.
3. Use your right ring finger to close your left nostril and exhale through the right, waiting for a moment before you inhale again.
4. Inhale slowly through the right nostril.
5. Pinch your nose closed again, pausing for a moment.
6. Now, open the left side and exhale, waiting a moment before you inhale again.
7. Repeat this cycle of inhaling and exhaling through either nostril up to 10 times. Each cycle should take up to 40 seconds.

BONUS PRACTICE #1:

As a reminder, gratitude is a biggie right now! Believe me, I know it’s a tough one when things feel like they are falling apart. I have so many friends not working right now, and it’s a very scary place to be. So in addition to using these breathing techniques to quell that anxiety and fear, practicing gratitude is your next assignment! 

Psychologist Shawn Anchor explains in this great TED talk that gratitude and happiness are the first step, not the end result. By choosing to be grateful and happy (whether we feel that way at the time or not), we are literally choosing better physical health.

Studies of the brain show that grateful feelings increase our sense of wellbeing and relaxation. Over time, this more relaxed state can lead to improved hormone balance and immune function, and even decreased rates of disease.

A 2015 study published by the American Psychological Association backs this up. They found that higher gratitude scores in study subjects related to better mood, better sleep, more positive health-promoting habits, less inflammation, and improved heart health.

So when a problem or stressor does come along — like what we’re experiencing in the world right now — gratitude can help! It is no secret that stress has a negative impact on health, but research is finding that an “attitude of gratitude” can be a successful antidote to even serious external stressors. 

In one study, cancer patients who were optimistic about their symptoms and outcomes were less likely to experience thickening arteries than those who were pessimistic.

The best news is that being grateful is absolutely free and always available to us! We just have to make it a habit.

BONUS PRACTICE #2:

Don’t forget about EFT (Emotional Freedom Technique) too! By applying quick physical pressure to certain parts of the body through this technique, you can alleviate physical pain and emotional distress. Click here to learn how. 

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I hope these breathing techniques help you breathe a sigh of relief (pun intended!) into your week. Let me know which you enjoyed the most in The Badass Beauty Club on Facebook!

Don’t forget, I’ll be LIVE in The Badass Beauty Club on Friday, March 20th at 9am PST!

Stay safe + I hope to see you then, my badass beauties!

LOVE + light,