Deep Breathing Techniques

The breathing pattern of someone with anxiety is quicker and shorter. This shallow breathing results in the amount of the oxygen in the blood going down, which results in further stress on both the body and mind. Luckily, it is possible to consciously control the speed and depth of each breath, bringing the oxygen levels back up to where they should be for healthy brain activity.

Stimulation

• The stimulation breath focuses on inhaling and exhaling quickly through the nose. Taking deep, quick, steady breaths, be sure to inhale and exhale quickly, but in a consistent pattern. The rate of the inhale and exhale should be as close to the same as possible. The mouth should be kept closed and breaths should be taken as quickly as possible. This technique is somewhat noisy and the nasal passages should be cleared as well as possible. Having sinus congestion may prevent you from successfully performing this technique, slowing the breath down too much, or even blocking the nasal passages completely. Be sure to keep good posture, giving the diaphragm more room and increasing lung capacity. If possible, try to take three breaths per second. When first practicing this technique, continue for 15 seconds, increasing the time slightly each time the technique is practiced, until the entire exercise lasts for a full minute. This should promote a feeling of heightened awareness. The effects can be felt in the neck, abdomen and diaphragm.

4-7-8

• The 4-7-8 exercise begins by exhaling as much air as possible through the mouth. The tip of the tongue should be touching the roof of the mouth, just behind the top front incisors. After exhaling, close the mouth and inhale deeply through the nose. When the lungs are full, stay still and hold the breath for a count of seven seconds. The 4-7-8 is actually a ratio. The target is to inhale twice as fast as exhaling. Try inhaling for four seconds, holding the breath for seven seconds, then exhaling for eight seconds. Though the exact timing does not need to be precise, the ratio should be maintained as well as possible. With practice, you should be able to breathe slower and deeper. This technique will not boost energy, like the stimulation breath, but will have the effect of a mild tranquilizer. A good time to use this technique is when something upsetting happens.

Breath Counting

• Breath counting is often used in Zen practice. Begin by exhaling, which is the count of one. Instead of exerting total control over each breath, like the other two techniques, try to breathe as deeply and naturally as possible. Quiet, slow breaths are the best, and the rate at which the breathing takes place does not need to be as consistent. Count each exhale, from one through five, and then start the count over. This technique should be done for 10 minutes in order to get the maximum benefits.