3 SIMPLE BREATHING TECHNIQUES TO LOWER STRESS
|
|
Time to read 1 min
Looking for a simple and effective technique to help reduce stress and anxiety? Here’s 3 breathing techniques you can add to your daily routine, explained by full-time Psychologist, ASN Ambassador and fit dad of two, Chris McIntyre.
Important notes before we begin:
This exercise will take 4-minutes per day. Please make sure you set aside a few uninterrupted minutes!
If you have a trauma/panic attack history, Chris encourages you to not try these skills until you’ve seen a Psychologist. Breath skills can be triggering for some people just like visiting the dentist can be triggering for some survivors of trauma.
Directions:
Start by checking your breaths per minute, then perform either of the three activities for two minutes. Once complete, check your breaths per minute again. This is a total of four minutes. Complete this over two weeks and you may notice a change in your confidence in dealing with stress.
Technique #1 - Box Breathing
Inhale for four seconds
Hold for four seconds
Exhale through your nose for four seconds
Pause for four seconds
Repeat
Technique #2 - Breath Waltz
Breathe in for three seconds via your nose
Exhale for three seconds via mouth or nose
Repeat
Technique #3 - Controlled Breathing
Inhale for four seconds
Pause for two seconds
Exhale for six seconds
Note: this is the most challenging technique and will take some time.
