There’s very rarely such a thing as a quick fix when it comes to mental health, but figuring out ways to manage, no matter how small, is a vital part of well-being.
Nearly everyone will experience anxiety at some point in life. One particularly effective strategy for dealing with symptoms of anxiety is breathwork. If you’re feeling stressed or overwhelmed, taking a few minutes to consciously regulate your breathing can help to keep a lid on things. The best thing is it’s so easy, takes so little time, and requires absolutely no equipment.
Pursed Lip Breathing
- Inhale through the nose for two seconds.
- Hold your breath for one second.
- Exhale through pursed lips for four to six seconds.
Box Breathing
- Inhale for four seconds.
- Hold your breath for four seconds.
- Exhale for four seconds.
- Hold for four seconds.
- Repeat the cycle.
4-7-8 Technique
- Inhale deeply for four seconds.
- Hold your breath for seven seconds.
- Exhale slowly for eight seconds.
- Repeat the sequence.
Alternate Nostril Breathing
- Close the right nostril with your thumb and inhale through the left nostril for four seconds.
- Close the left nostril with your finger, briefly holding your breath.
- Open the right nostril and exhale for six seconds.
- Inhale through the right nostril for four seconds.
- Close the right nostril and hold briefly.
- Open the left nostril and exhale for six seconds.
- Repeat the cycle once or twice.
Take Home Message
These simple breathing techniques can be really useful tools for managing your mental well-being. Next time you’re feeling a little overwhelmed, take a few minutes to help restore yourself to calm.
If you’d like to learn more about how you can manage the various demands of life, take a look at our Mental Health Toolkit:
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