Manage worry and anxiety during uncertain or difficult times through controlled breathing
Breathing is one of our favorite “body hacks” at Bullionite! By simply controlling our breathing we can shift our moods and energy levels to our ideal states. Sometimes the day is hard and we feel anxious about the future. Sometimes, no matter how much we try to talk ourselves down or use logic to explain away fears, our emotions get the better of us and we start feeling overcome with worry and anxiety. Yet we have a secret tool in our arsenal to help deal with our anxiety and that is with our breath. Here are 4 different breathing exercises to help calm your nerves.
1- Lengthen your Breath
As always, the simplest of techniques can be the most effective. Breathing slowly is a great way to calm your heart down and quiet your mind. Begin by breathing normal but lengthening your exhale. Try to exhale for a few seconds longer than your inhale, pulling your belly button to spine and really emptying out your lungs. Breathe in, with new found lung capacity, all the fresh new air and hold it for a few seconds before exhaling even longer this time. Repeat this process for 2 minutes and you will find your mind is now at ease.
2- Box Breathing
We have mentioned this style of breathing before for gaining focus but it is also a great breathing exercise for bringing down anxiety. To box breathe simply apply an equal amount of time to all of your breath cycles. That is, breathe in for 5 counts, hold for 5 counts, exhale for 5 counts and hold for 5 counts before breathing in again. Be sure to fully empty and fully fill the lungs with each exhale and inhale. Note that some of us may need more or less time to do this. If you find you need longer or shorter time for your box breath do not hesitate to modify the breathing to your best interests. Repeat the cycle for as long as you need but do for at least 2 minutes
3- Resonant Breathing
Almost the opposite of box breathing but also effective for calming the mind down. Lay down if you can, or at least close your eyes and put your feet flat on the floor and hands on your upper legs and give yourself several deep breaths. When you feel ready breathe in for 5 to 7 counts, but do not fill your lungs to the max of air. Then with no pause in between inhale and exhale, simply allow your lungs to empty out, but not completely for the same amount of time you inhaled for. That is if you inhaled for 6 seconds then you exhale for 6 seconds etc. Cycle just like this for up to 10 minutes. Set a peaceful timer and when it goes off, return to your normal breathing for 3 breaths before opening your eyes. You should see the world in a much calmer way now.
4- Lion's Breath
While most of our breathing exercises can be done discreetly, Lion's Breath is one that is best done with audio and visual privacy. Those of you who have practiced more traditional yoga may already be familiar with this breath, but even if you are not, you will catch on in no time! If possible, sit on the floor on your knees with your hands on your thighs, but sitting in your chair with your hands on your thighs is also fine. Close your eyes and let your chin drop into your chest, breathing normal. Now to start your exercise. Breathe in through your nostrils with your mouth closed and head still dropped, on your exhale, breathe out through your mouth letting out a “Ha!” sound while raising your head. On your inhale, drop your head back down. On your next cycle open your eyes on your exhale. The next cycle, extend your tongue and open your mouth even wider. Eventually you will want to have your exhale include wide open eyes, with your tongue extended out and your mouth open as wide as you can while exclaiming your “Ha!” sound deep from inside. I understand this may feel a little off putting, so move at a pace that makes you feel comfortable, but do try to get to the full exercise. Repeat the full Lion's Breath a total of six times before returning your chin back to your chest and breathing normal. Slowly, and as your body feels ready, slowly lift your head and open your eyes.
There are no hard and fast rules for dealing with anxiety. Some of these breathing exercises may work for you, others may not. What works and what doesn't may also change depending on what is causing you anxiety as well. Be open and gentle with your mind and body. And as always, if the anxiety or stress is feeling too strong do not be afraid to reach out for professional guidance and help. We have to seek answers for ourselves and we are often the first to know when something is wrong in ourselves.
These exercises are offered only as suggestions and don't take the place of medical advice. If you are currently seeking medical help for anxiety, run these exercises past your doctor before trying them. Breathing exercises are also not meant to substitute medical advice or medications previously prescribed.
How do you deal with anxiety and stress in the workplace? What are your favorite tips and tricks? Reach out to us at info@bullionite.com with your comments or questions.