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We’ve all heard the suggestion to “take a deep breath” when we get overly activated. Why? Because taking even just a few deep breaths can slow your heart rate, calm your mind, and deactivate your sympathetic nervous system (responsible for the “fight or flight” response). Performing breathing exercises consistently can also lower blood pressure, improve heart health, ease symptoms of anxiety, panic attacks, fatigue, and other physical and emotional disturbances. 

Alternate Nostril Breathing

This breathing exercise involves blocking off one nostril at a time as you breathe through the other, alternating between nostrils in a regular pattern. It’s best to practice this type of breathing in a seated position in order to maintain your posture.

        • Position your right hand by bending your pointer and middle fingers into your palm, leaving your thumb, ring finger, and pinky extended. This is known as Vishnu mudra in yoga.
        • Close your eyes or softly gaze downward. Close off your right nostril with your thumb.
        • Inhale through your left nostril.
        • Close off your left nostril with your ring finger. Open and exhale through your right nostril.
        • Inhale through your right nostril. Keep repeating alternating nostrils.

Basic Belly Breathing

Also known as abdominal breathing, belly breathing can aid in relaxing you by reducing stress and anxiety. Find a comfortable, quiet place to sit or lie down. You could try sitting in a chair, sitting cross-legged, or lying on your back with a small pillow under your head and another under your knees.

        • Place one hand on your upper chest and the other hand on your belly, below the ribcage.
        • Allow your belly to relax, without forcing it inward by squeezing or clenching your muscles.
        • Breathe in slowly through your nose. The air should move into your nose and downward so that you feel your stomach rise with your other hand and fall inward (toward your spine).
        • Exhale slowly through slightly pursed lips. Take note of the hand on your chest, which should remain relatively still.

4-7-8 Breathing

The 4-7-8 breathing exercise acts as a natural tranquilizer for the nervous system. At first, it’s best to perform the exercise seated with your back straight. Once you become more familiar with this breathing exercise you can perform it while lying in bed.

        • Place and keep the tip of your tongue against the ridge of tissue behind your upper front teeth for the duration of the exercise.
        • Completely exhale through your mouth, making a “whoosh” sound.
        • Close your mouth and inhale quietly through your nose to a mental count of four.
        • Hold your breath for a count of seven.
        • Exhale completely through your mouth, making a whoosh sound to a count of eight.

Lion’s Breath

Lion’s breath, or simhasana in Sanskrit, during which you stick out your tongue and roar like a lion, is another helpful deep breathing practice. It can help relax the muscles in your face and jaw, alleviate stress, and improve cardiovascular function. The exercise is best performed in a comfortable, seated position, leaning forward slightly with your hands on your knees or the floor.

        • Spread your fingers as wide as possible.
        • Inhale through your nose.
        • Open your mouth wide, stick out your tongue, and stretch it down toward your chin.
        • Exhale forcefully, carrying the breath across the root of your tongue.
        • While exhaling, make a “ha” sound that comes from deep within your abdomen.

Pursed Lip Breathing

Pursed-lip breathing is a simple breathing technique that will help make deep breaths slower and more intentional. This technique has been found to benefit people who have anxiety associated with lung conditions like emphysema and chronic obstructive pulmonary disease (COPD).

        • Keeping your mouth closed, inhale slowly through your nostrils for two seconds.
        • Exhale through your mouth for four seconds, puckering your lips as if giving a kiss.
        • Keep your breath slow and steady while breathing out.

Practicing breathing exercises for mindfulness can aid in creating a peaceful mentality while also helping ward off chronic health issues. Try a few of these exercises and enjoy!

Written by GUADS intern Sara with contributions from (https://www.verywellmind.com/ and https://www.webmd.com/)