wellness

3 Breathing Techniques for Reduced Anxiety

Discover the influence of breathing on your nervous system and learn how to control it.

By Plant Power Team
December 8, 2020 – 5 min read

Did you know that you can calm your nervous system with a few simple breathing exercises? Proper breathing has the powerful ability to change your emotional state and help you shift the focus of your mind. Its effects can be instant and completely life-changing.

1. Breathe & Hold 

It sounds simple, however when you’re stressed or going through a panic attack, relaxed breathing can be extremely challenging. Therefore, you should practice breathing everyday, to master the skill of being able to decrease your heart rate and calm yourself down, even when facing stressful circumstances. Here’s a simple breathing technique that can help you relax your mind and body in a few minutes.

How to do it:

  1. Inhale for a count of 5.
  2. Hold your breath for a count of 5.
  3. Exhale for a count of 10.
  4. Hold your breath for a count of 5.
  5. Repeat for 5-6 times or more.

2. Nostril Breathing

Nostril breathing technique is a type of pranayama, which is a yogic breathing exercise. With pranayama, even one minute of practice can help you calm down and release edginess.

How to do it:

  1. Use the thumb and ring finger of one hand to gently close each nostril, so you are breathing in and breathing out through one nostril at a time.
  2. Begin by gently closing your right nostril.
  3. breathe in through your left nostril.
  4. Hold your breath as you close off your left nostril.
  5. breathe out through your right nostril.
  6. breathe in through your right nostril.
  7. Close the right nostril.
  8. breathe out through the left nostril.
  9. breathe in through the left nostril.
  10. Close off the left nostril.
  11. Breathe out through the right nostril.
  12. Repeat this for 5-8 times.

Belly Breathing 

Belly breathing helps reach the full use of your lungs while breathing, allowing you to focus on the rhythm of your breathing with the rolling waves of each breath that goes through your stomach.

  1. Put your left hand on your belly and your right hand on your chest. 
  2. Breathe in through your nose, so that your chest (right hand) rises up.
  3. breathe out through your mouth, so that your belly (left hand) rises up. As you breathe out, make a quiet relief sound and feel the tension leaving your body and you becoming lighter.
  4. Repeat this 8 to 10 times.

Try these different techniques and notice your emotional and physical state at the end of each exercise. If you need additional help with breathing, we recommend to take 1 dropper of Plant Power full-spectrum CBD oil to calm your nervous system and be more at ease while attempting the above techniques.