The process of regulating and controlling our breathing can act as one of the most incredible and useful tools in coping with anxiety.
At the end of every session I guide my clients in a meditative and grounding experience focusing on connecting to breath.
When we begin to focus and create intentional slow breathing; it can actually regulate blood pressure and balance our central nervous system.
Here are a few of my favorite Breathwork Excersies to Decrease Anxiety..
4 Second Breathing
Each Inhalation & Exhalation should last 4 seconds long. close your eyes, put your feet in the ground and begin to slow down each inhalation and exhalation. Try this 4 times and see how you feel. Focus on this pattern of breathing instead if focusing your attention on your thoughts.
Reverse Nostril Breathing
Breathing control technique known as nadi shodhana. Sitting up, breathe in through one nostril while you gently block the other one by pressing your finger against it. When you exhale, release your finger and breathe through the other nostril, blocking the opposite nostril.
Visualization Breathing
As you inhale, begin to visualize your breath traveling into your nose, through your entire body, and back out again. Imagine this cleansing energy filling your body with beautiful invigorating energy. Flowing throughout every cell and recycling again and again. Focusing on your breathing activates your parasympathetic system, encouraging you to feel calm and relaxed.
Ocean Breathing
Inhale deeply and slowly through your nose, then exhale just as slowly, using your throat to make a sound almost like that of an ocean wave coming to shore. As you exhale, focus on the sound your breath is making, the vibration and the control.
Allow these exercises to transport you into a healthy more supportive state of mind. A space where you are fully present and all is well in your world.
Sending love & light,
Sari Klar, LMHC