In moments of stress, anxiety, or overwhelming emotions, the way we breathe can have a significant impact on our state of mind. Conscious breathing exercises can help shift our nervous system from fight-or-flight mode to a state of relaxation.
In an exclusive interaction with the editorial team of Onlymyhealth, Dr Nikhil Nayar, Psychiatrist, Sharda Hospital - Noida, explained some effective breathing techniques to calm down instantly. Here is everything he shared with us.
1. Deep Belly Breathing (Diaphragmatic Breathing)
This technique encourages full oxygen exchange, slowing the heartbeat and lowering blood pressure. Here is how to do it:
Sit or lie down comfortably.
Place one hand on your chest and the other on your belly.
Inhale deeply through your nose, feeling your belly rise while keeping your chest still.
Exhale slowly through your mouth.
Repeat for several minutes.
2. 4-7-8 Breathing
A simple yet powerful technique for reducing anxiety and promoting sleep. Here is how to do it:
Inhale through your nose for four seconds.
Hold your breath for seven seconds.
Exhale slowly through your mouth for eight seconds.
Repeat for four cycles.
3. Box Breathing (Square Breathing)
Often used by Navy SEALs and athletes, this technique enhances focus and relaxation. Here is how to do it:
Inhale deeply through your nose for four seconds.
Hold your breath for four seconds.
Exhale slowly through your mouth for four seconds.
Hold the breath out for four seconds.
Repeat the cycle as needed.
4. Alternate Nostril Breathing (Nadi Shodhana)
A yogic practice that balances energy and calms the mind. Here is how to do it:
Sit comfortably with a straight back.
Use your thumb to close your right nostril and inhale through your left nostril.
Close your left nostril with your ring finger and exhale through your right nostril.
Inhale through the right nostril, then switch and exhale through the left nostril.
Continue for one to to minutes.
5. Pursed-Lip Breathing
This technique slows down breathing and increases oxygen intake. Here is how to do it:
Inhale deeply through your nose for two to three seconds.
Purse your lips as if you’re about to whistle.
Exhale slowly and gently through your pursed lips for twice as long as the inhale.
Repeat until you feel calmer.
6. Resonance Breathing (Coherent Breathing)
This method synchronises breathing with heart rate to induce calmness. Here is how to do it:
Inhale through your nose for five seconds.
Exhale gently through your nose for five seconds.
Maintain this rhythm for a few minutes.
Conclusion
Breathing exercises are a natural, quick, and effective way to regain control during stressful moments. By incorporating these techniques into your daily routine, you can cultivate a sense of calm, improve focus, and enhance overall well-being. Try these methods and find the one that works best for you!