So, I'm sure that we can all relate and agree that some things that therapists suggest actually suck and do nothing but make us feel stupid. Breathing exercises and similar techniques just didn't cut it for me. Now that I understand that it is totally fine for things to not work, I also understand the importance in finding things that do work.
The idea behind breathing exercises is to:
1. take you mind off the unpleasant situation and focusing on something simple.
2. keep you aware and grounded in the present.
3. just to breathe correctly and safely.
So, breathing exercise aren't just some crazy mirical that will cure all your illnesses, but they are still very helpful and have benefits. They can lower blood pressure, help in the release of endorphins, improve oxygen delivery to the lungs and blood stream, relax muscles, aid in detox, and obviously, improve wellbeing. Not all of these exercises will work for everyone, but these have worked and still work for me and I feel they may help at least one other person out there. Don't worry if they don't work for you as you can change then to suit your lifestyle and personal illnesses.
As an anxiety sufferer myself, I have been told countless different ways to breath and ways not to breath. Some where just down right embarrassing or impractical, however there where some amazing ones that I still use nearly everyday that I would like to share with you today.
Belly Breathing
This can be done either sitting, laying down or even standing. This type of breathing is very god for relaxation and drawing focus back to the breath. Make sure that you are as comfortable as possible and place you hands-on your belly.
Take a deep breath in through your nose and then out through your mouth. try to maintain the speed and depth of your breathing as this will be more effective. As you breathe in and out, feel your belly rise and fall as you fill and empty it with air.
Do this between 3 and 10 times or until feelings of anxiety begin to subside.
5 Senses Breathing
This is possibly one of the most helpful that I have found and is great for grounding and staying present. Begin by taking 3 slow and deep breaths to clear your mind. Then you need to think of 5 things that you can see right now. List them out loud or in your head; then take 3 more deep breaths. Now think of 4 things you can hear. Take time to listen to each sound and take another 3 breaths. Next you will think of 3 things that you are able to touch, then reach out and touch each one. Take another 3 deep breaths. Take another breath through your nose and list 2 things that you can smell. Take another 3 deep breaths. And finally, think of one think that you can taste in that moment and finish with 3 more slow breaths.
Mindful Breathing
This type of breathing does require a little more imagination and time to practice. Imagine that your stress, anxiety, ptsd, dissociation or moods are measured using a thermometer. The more distress you are in the higher the mercury will rise. Set a number for how you are feeling on the thermometer. The goal is to get back to 0. Take slow breaths and focus on each one bringing the temperature of emotion down. With each breath your level of anxiety or anger, lessens. Just focus on breathing slowly and calmly. It's okay for this to take a long time at first as the more you practice it will become easier. Once you are back to 0, you can be proud that you successfully managed to control you emotions rather than them controlling you.
Bubble Breathing
For this exercise you will need a piece of paper and a pen. Simply draw a large circle and a smaller circle inside it. These are your bubbles. Start by looking at the smaller circle. Breathe in slowly and deeply as you shift your focus to the larger circle as if you are inflating the bubble. Hold for 3 seconds and slowly let the bubble shrink back to the original size are you breathe out. Repeat this process until you feel in control of the breath and more relaxed.
4-6-8 (or originally called 4-7-8)
This is my favourite type of breathing and is what I use most of all the above techniques. You can be in any position and any location for this as it is simple and discreet. Take a deep breath form your belly and count slowly to 4 as you breathe in. Hold the breath and count to 6 (or 7 originally). Then release the breath completely and count to 8. Try to empty as much air from your lungs as possible. Repeat this as much as needed and adapt the ratio slightly if needed (I changed 7 to 6). If you keep the ratio as close to normal as you can, you are breathing in more oxygen and breathing out more carbon dioxide; this will also help in making you feel better, quicker.
It is important to remember that these little exercises will not cure you or make your life noticeably better. These are temporary solutions and also take time to get use to doing. If you found these helpful and want more posts like this please let me know by either creating an account here (for free), or messaging my instagram @diaryofapsycho1.
I hope you day has been amazing and keep smiling :)
Jen xx
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