Breathing techniques are easy ways to help reduce anxiety in the moment. When I first started to experience anxiety, I always said focusing on breathing gave me more anxiety than I started with. I truly thought that was true and maybe it is for some people, but for me it was just finding the right breathing techniques for me. I found 3 techniques that have worked. One of them I am still on the fence about because I have allergies so it’s kind of hard to do.
The first technique is called pursed lip breathing or resistance breathing. This one is by far my favorite. I find this one the most relaxing. You breathe in for about 4-5 seconds and then exhale with pursed lips until all of the air is out. I repeat this about 5 times. If I feel I still need it then I continue until I am calm.
The second technique is called equal breathing. This one is very simple. You inhale the same amount of time. So you inhale six seconds then exhale six seconds. This is all done through the nostrils.
The third technique is called alternate nostril breathing. This one is the technique that I am still on the fence about. It is sort of complicating to explain, but I will have a video attached below that demonstrates the technique.
You want to make sure during these breathing practices that you tune out the people around you and try to connect with the physical world. Making sure you are in a comfortable position and if you can be, in comfy clothes. Sweatpants always make me feel better.
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