Do you ever feel a tight knot in your stomach? Does your heart beat really fast when you feel worried?
We all feel nervous sometimes. But you do not have to stay stuck in those bad feelings.
At Seeking Serenity, we help people find peace and feel better every single day. We know that feeling worried is not fun at all. But you have a secret power inside you to try. It is something you do all day long. It is breathing.
Why Does Breathing Help Us Feel Good?
When you get scared, your body gets ready to run away. Your breathing gets very fast and shallow. This tells your brain that danger is near.
But when you take deep, slow breaths, you send a new message. You tell your brain that you are completely safe. Your brain listens to your breath.
Then, your brain tells your heart to slow down. Your muscles start to relax. Taking control of your breath puts you back in the driver’s seat.
Seeking Serenity wants you to know this simple trick. It can change your whole day. Let’s look at seven easy ways to breathe and feel happy.
Let’s try seven simple breathing exercises.
- Try Belly Breathing
Most of the time, we take shallow breaths. The air only goes to the top of our lungs. Belly breathing changes this. It fills your whole body with fresh air.
Sit or lie down in a quiet spot. Put one hand on your chest and the other on your belly. Breathe in slowly through your nose. Let the air push your belly out. Your chest should stay still. Now, breathe out slowly through your mouth. Feel your belly go back in. Do this for five minutes. You will feel a big wave of calm wash over you.
- Practice Box Breathing
Box breathing is very popular. Even people in the military use it to stay calm. It is called box breathing because a box has four sides. This exercise has four easy steps.
- Inhale through your nose and count to four. 1, 2, 3, 4.
- Hold your breath. Keep air in. Count four again.
- Blow out through your mouth while counting to four.
- Finish by exhaling for four more seconds before starting again.
As you do this, imagine sketching four square sides. Keeps your mind busy, reducing worry.
- Use the 4-7-8 Breath
This one is famous for helping people fall asleep fast. It acts like a natural relaxer for your nervous system. It forces your heart rate to slow down.
- Put the tip of your tongue behind your top front teeth.
- Let all the air out of your mouth with a whoosh sound.
- Close your mouth and breathe in through your nose for four seconds.
- Hold your air inside for seven seconds.
- Then, blow the air out for eight seconds with that whoosh sound.
That is one round. Try to do four rounds. Your body will feel heavy and very relaxed.
- Try Alternate Nostril Breathing
This exercise might sound funny, but it is very calming. It balances both sides of your brain.
Sit up straight. Hold out your right hand. Use your right thumb to close your right nostril. Breathe in slowly through your left nostril.
Let go of your right nostril. Use your pointer finger to close your left nostril. Breathe out through your right nostril. Breathe in through your right nostril. Close it and breathe out through the left.
Repeat this back-and-forth pattern for a few minutes.
- Let Out a Lion’s Breath
Anxiety makes you feel tight in your chest and throat. Lion’s breath helps you release all that stuck energy. It is actually very fun to do.
Sit comfortably in a chair. Breathe in deeply through your nose. Open your eyes really wide. Open your mouth as big as you can. Stick your tongue all the way out. Point it down toward your chin. Breathe out strongly through your mouth and make a loud “ha” sound. You should look like a roaring lion.
Do it three times. It helps you let go of stress quickly.
- Try Pursed Lip Breathing
This simple trick slows down the speed of your breathing. It keeps your airways open longer. It is perfect if you feel like you cannot catch your breath.
- Relax your neck and shoulders.
- Breathe in through your nose for two seconds.
- Pucker your lips like you are blowing out a candle.
- Breathe out slowly for four seconds.
Make your breath out longer than your breath in. This tells your body, “I am safe.” Do it until you feel calm.
- Practice Resonance Breathing
This is also called coherent breathing. The goal is to breathe at a very steady pace. It matches your heartbeat and your breath perfectly.
Lie down on your back and close your eyes.
Breathe in gently through your nose for five seconds. Do not fill your lungs all the way.
Breathe out gently for five seconds. Do not push the air out. Let it go slowly.
Keep going. Five seconds in. Five seconds out. It helps worry wash away.
When Anxiety Keeps Coming Back
Breathing exercises can be a useful tool, but they are not a full treatment for every anxiety problem. If worry, panic, or fear keeps getting in the way of daily life, it may be time to seek more support.
At Seeking Serenity, we take a whole-person approach to mental health care. We provide personalized psychiatric evaluations, medication management and telehealth mental health services in Ohio.
Our care begins with an individual evaluation and a care plan based on your symptoms, health history, needs and goals. For some people, a breathing habit can be one part of a bigger care plan.
You can always visit our website to learn more about how we can support your journey to happiness.
Final Thoughts
Anxiety can feel big, but you can start with something small. Try belly breathing, counted breathing, a longer exhale, pursed lips, a relaxing body breath, or more.
Choose one exercise and practice it today. With regular practice, slow breathing can become a simple tool for moments when your body and mind need calm.
FAQs
How often should I practice breathing exercises?
You should try to do them for a few minutes. Three to five deep breaths can help. Do these exercises as many times as you need.
When should I contact a professional for anxiety?
If anxiety stops you from having fun, ask for help. If you cannot sleep, eat, or focus, Seeking Serenity can help you feel happy again.
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