DISCREET BREATHING TECHNIQUES TO CALM YOUR ANXIETY with Breathwork coach Anna Gough
Lovely people, here are some simple breath techniques for you. Try to be mindful and tune in consciously throughout the day and feel into your breath pattern. It’s such an indicator of how we are feeling.
COHERENT BREATHING
This is such a simple and unnoticeable breath, so a perfect ‘go to’ if you’re wanting a discreet practise to just rebalance the system and bring some calm.
Inhale to the count of 6 through the nose, expand the belly and chest, then gently exhale out through the nose for the count of 6. Do a few rounds and you’ll notice the mind quieten and the body relax.
UJJAI BREATH
Also known as Ocean breath – This is one of the most popular breath techniques used in yoga practices all over the world.
Simply breath in and out of the nose, constricting the back of the throat to make a gentle rushing noise, controlling the breath with the diaphragm.
Keep an equal count on the inhale and exhale. This is wonderful for cleansing the throat chakra, creating space to speak our truth and not keep things inside. Also, one of best for calming down our sympathetic nervous system (fight or flight) causing stimulation of our vagus nerve, the tenth cranial nerve, at the heart of our much-needed parasympathetic nervous system (rest and restore).
Very affective when feeling anxious and stressed and a good one to do for a few rounds when preparing for sleep.
BOX BREATH
Famously known for being used by the Navy Seals before going into a high stress situation – Using the nose only, inhale for 4, hold the breath for 4, exhale for 4, hold for 4.
By bringing in a visualisation initially of creating a mindful box and incorporating the count, this is so useful for overactive minds, reducing cortisol, anxiety, and stress.
4 – 7 – 8
When you’re first learning this try and practice it at least a couple of times a day for four rounds of 15, working up to 8 rounds daily. Inhale in deep into the belly for 4, hold the breath for 7 and exhale out either through the nose or through slightly pursed lips for 8.
ALL of the above are excellent for bringing ourselves out of minds and connecting more within our bodies.
It’s natural for the mind to wander, be gentle with yourself and bring the focus back to the breath, when you become aware of the thoughts coming in.
I’d suggest experimenting with them all and seeing which one works the best for you, It isn’t a one size fits all, our physiologies are all different, but with practice you’ll really feel the benefits of what we have within us 24/7 and its free!!!!
Much love,
Anna x
Find out more about Anna’s coaching, practices and retreats at www.breathingtree.life and follow Anna on Instagram @breathingtree21
