12/04/2023
Breathing practice to reduce stress and anxiety 🧘🏼♀️
The Breath is one of the most powerful tools we have to manage stress levels and increase resilience, and it is a tool we have access to 24/7. By simply noticing and observing the breath we can learn how to let go of unhelpful and stressful thoughts. We can move away from the busy chatter of the mind and into the present moment. There are many different breathing practices that can help. One of the simplest is to even and balance our inhales and exhales, and then hold on to the exhale a little bit longer. This activates the parasympathetic nervous system which relaxes and calms us.
Try the practice here below or visit the link in our bio for free guided breathing practices and meditations.
Come into a comfortable position either sitting on a chair or lying on your bed. Relax your shoulders, arms and legs. Start noticing your natural inhales and exhales. Notice the air coming in and notice the air going out. Notice how the body moves gently with the breath. Now start to even your inhales and exhales, counting to a count of 3 or 4 as you inhale and the same count of 3 or 4 as you exhale. Find your own rhythm and make sure you don’t force the breath, simply guide it. Stay here for a few even breaths. Then start to lengthen your exhale, holding on to it a little bit longer. Inhale to a count of 3 or 4, and exhale to a count of 6, 7 or 8. Again finding your own rhythm. Slowly releasing all the air out as you exhale, perhaps pausing at the end and then taking your next inhale. Stay here for a few breaths, when you feel ready slowly return the breath back to its natural rhythm.
