Breathing is an automatic function of the human body that we don’t have to think about. But when we’re feeling anxious or stressed, taking a moment to focus on our breath is a powerful technique for slowing things down and bringing us back to the present.
Breathing exercises are a great way to take a breather, literally and figuratively. Here are a handful from our repertoire, from tracing your fingers to laying flat on the floor, that you can do when you’re feeling overwhelmed.
Five Finger Breathing
As the name suggests, this breathing exercise involves your hands. It can be done from wherever you find yourself – at the desk, on the couch, in the kitchen – as it involves tracing your hands finger by finger in front of you.
Here’s how it’s done:
- Using your pointer finger, trace the outside of your other hand. Breathe in as you trace up your thumb, breathe out as you trace down your thumb.
- Continue with all five fingers, until you’ve reached the pinky side of your palm.
- Try again with eyes closed – navigating by feel rather than sight.
- Once you’ve finished tracing one hand, repeat the same process on the other.
- Repeat as many times as you’d like.
Belly Breathing
Engaging the diaphragm, Belly Breathing helps promote relaxation and stress reduction, as well as enhanced efficiency when stretching and better body awareness.
Here’s how to do it:
- Sit in a comfortable position or lie flat on the floor with your back to the ground, relaxing your shoulders.
- Place one hand on your chest and the other on your stomach.
- Take a slow deep breath through your nose, imagining you’re sucking in all the air in the room into your stomach. Make sure your stomach is moving outward while your chest remains relatively still.
- Slowly exhale through your mouth.
- Repeat.
Second Breathing
Based on the floor, Second Breathing involves a methodological pattern of inhaling, exhaling and holding your breath.
Here are the steps for success:
- Start by lying on your back with your knees bent or laying flat on the floor.
- Rest your hands on your belly and invite your lips closed.
- Take a big breath in through your nose for 4 seconds, hold your breath for 4 seconds, breath out for 4 seconds, and finish by holding your breath for 4 seconds.
- Try and repeat this 5 times.
Conclusion
With simple steps and big benefits, these breathing exercises are worth a try. Next time you need a time-out, give one a go and feel the power of the present.