Top Breathing Techniques to Reduce Anxiety
I get a lot of questions about how to use breathwork to reduce anxiety, stress, and overwhelm, so I outlined my favorite methods (and a couple of extra suggestions) to help make it easier for you feel calm, resilient, and confident as you navigate your day.
What does your breath have to do with stress and anxiety? Well, pretty much everything. The key is when you're feeling stressed, slow your breath and breathe less. As you slow your breath, you start to calm your nervous system. And you start to feel more relaxed and more grounded.
BREATH HACK #1 - Double the Length of your Exhale
In this first breath hack, you'll breath in through your nose and exhale through your nose or mouth as you double the length of your exhale. Start out with a ratio of a two count on the inhale and a four count on the exhale. Focus on using your full lung capacity engaging your diaphragm when you breathe. Do that for a couple of minutes. And then you can play around with other counts. Breathe in for three out for six. Inhale for four exhale for eight and see what really supports you the best.
Watch the video tutorial here >>
BREATH HACK #2 - Cleansing Breath
With this technique, you'll breathe in through the nose and really focus on engaging your diaphragm when you breathe. And then you will exhale super, super slowly, like you're breathing out through a straw., You'll take a normal breath in through the nose, and then exhale super slowly through the mouth with your lips pursed and repeat this for 20 to 30 times.
Watch the video tutorial here >>
BREATH HACK #3 - Vocal Toning
This is a vocal toning technique also known as chanting. Vocal toning is a powerful way to reduce stress, calm anxiety and reduce overwhelm so you feel more centered, relaxed, clear and focused. Vocal toning has some other amazing benefits. Because when we're toning, we are creating a vibration with our voice. And this vibration really helps activate different energy centers in the body and really help bring us back into alignment.
Watch the video tutorial here >>
PRO TIP:
Add Essential Oils!! If you're focused on your breath, might as well breathe in calming, balancing, therapeutic plant medicine, right? I recommend wearing calming and grounding essential oils throughout the day and diffusing them in your home and office.
Here is a wonderful anti-anxiety blend using doTERRA oils you can make and use throughout the day to keep you calm and grounded.
Anti-Anxiety Blend
Ingredients
- 10 drops Green Mandarin
- 10 drops Citrus Bliss
- 10 drops Tulsi
- 10 drops Serenity
- 20 drops Adaptiv
Directions
- Combine oils in a 10mL roller bottle.
- Fill the remainder of the bottle with fractionated coconut oil.
- Apply behind ears, bottoms of feet, and/or along the spine as needed.
