The Power of Breathing

Practice these techniques to help daily anxiety

By Sudie Crouch | Health & Wellness columnist

Stress and anxiety have somehow become an accepted part of our daily lives. It is such a chronic condition that it affects over 50 percent of the population and can be the first domino in a host of other diseases that we face.

More than likely, we know we’re dealing with a tremendous amount of stress and feel it physically in our bodies.

It manifests as headaches, muscle tension, stomach aches, as well as other issues such as increased blood pressure, production of cortisol, and disrupts sleep – and this is by no means an exhaustive list of all the ways stress affects us. Often, stress is accompanied by anxiety, which can heighten those feelings and emotions.

Our stressors have seemingly increased at such a rate it has been difficult to find ways to effectively deal with them.

One of the simplest, yet most effective ways I have found is by using breathing techniques.

The reason these are a favorite tool in my personal toolbox of wellness, is because you don’t have to buy anything special in order to do them, they’re free to do, and they don’t take up a lot of time.

Basic Breathing

For many people, just being conscious and focused on their breathing can help them release some of the stress or anxiety. It helps to bring them back into the present moment, rather than having a mind cloudy with worry and stress.

Some people also like repeating a mantra or affirmation with breaths. For instance, with the inhale, think or say, “Inhaling joy,” and releasing the breath with “exhaling fear” to help focus on what they want, versus what they are experiencing.

The 4-7-8 Technique

A very straightforward approach where you breathe in for a count of four seconds, hold the breath for seven seconds, and then exhale for eight seconds. This technique can be especially helpful if you’re feeling anxious and can be done practically anywhere.

Box Breathing (or the Navy SEAL technique)

This technique may be better if you’re seated or it can also be done lying down as well, which makes it a great breathing exercise to release stress to help you go to sleep.

Start by breathing out slowly to release all the air in your lungs, as if you’re breathing out the stress.

Then, inhale through your nose slowly for a count of four. Feel your lungs and abdomen being filled with each breath. Hold your breath for a count of four.

Lastly, you’ll exhale through your mouth for a count of four, expelling all the air from your lungs and abdomen. You can then hold your breath for a slow count of four again before repeating these steps.

Progressive Muscle Relaxation

For this technique, you can be lying on the floor or a bed, whichever one is most comfortable for you. Take a few deep breaths to help relax and clear your mind.

Starting with your feet, you want to breathe in as you tense the muscles in your feet; breath out as you release the muscles.

You’ll move up your leg and the remainder of your body, breathing in when you tighten the muscle and breathing out when you release. Don’t forget to do your fingers and hands, because they can hold tension, too. This exercise can be so helpful and make you feel very relaxed as you consciously work on your breath and each of those muscle groups.

Lion’s Breath

This is a fun way to focus on breathing and can also be a great way to just get your energy flowing again. Breathe in through your nose and let your lungs fill with air.

When you feel like you can’t possibly breathe any more air in, open your mouth as wide as you can – think of a lion yawning in the jungle – and release the breath with a “Ha” sound. It’s almost like a light, friendly lion roar. Repeat this as many times as needed to help you release the stress and anxiety.

We sometimes forget to breathe when we’re stressed or anxious and will hold our breath, so practicing some of these techniques can help us remember. Plus, when you hold your breath, it also creates a heightened fight or flight response, which only serves to increase that feeling of stress.

Focusing on your breathing can be a great – and free – tool to have in your stress/anxiety busting toolkit and is one that can bring some results as well.

Sudie Crouch is a health & wellness coach, helping clients create healthy, attainable changes using positive psychology and cognitive behavior approaches.