The breath is an immediate doorway into discovering what is happening in the body and mind. Your breathing reflects the functioning of many systems in the body, including the muscular, respiratory, cardiovascular, and neurological systems. The breath affects energy levels and your emotional state, and it’s directly related to your energetic system, which regulates the movement of Qi or prana throughout the body.
As you encounter stress, your breathing is impacted. Leading fast-paced lives full of hyper-stimulation can compromise the quality of your breath. Because breathing is closely connected to so many systems in the body, refining your breath and healing disordered breathing habits can lead to less anxiety and tension.
"To become a welcome vessel for the breath is to live life without trying to control, grasp, or push away"
3 Breathing Practices to Soothe Anxiety and Find Peace of Mind
For all of the practices below, find a comfortable position to rest. Lie on your back with your head and neck slightly supported with a small folded blanket. Use support under your knees, or, if that’s uncomfortable, bend your knees, place the soles of your feet on the floor hip-distance apart, and allow your knees to fall in towards one another.
These practices can be used at any time during your day when you’re feeling overwhelmed or under stress.
Belly Breath
Begin by finding a place that feels still and relaxing. Turn your attention towards your body and notice any areas of gripping. Notice tension held in the body. When you notice holding or tension, take a deep breath and gently invite the body to release.
In particular, bring your awareness to the area just below your navel. If you notice gripping in your lower abdomen, ask your belly to soften as you continue to relax. You can take a few deep breaths through the nostrils if that helps you to settle.
After a few moments of releasing and relaxing areas of tension, begin to once again draw your attention to the area just below your navel. Invite your breath to deepen, and notice how the belly moves up and down with the inhale and exhale. It’s ok if you don’t notice anything at first – continue to deepen your breath and relax.
Imagine your torso is a large vase. As you inhale through the nostrils, the breath travels down to the belly to fill the vase. The belly rises with the inhale and gently falls with the exhale. Don’t force the breath; continue to draw it gently deeper into the body. Repeat for 10-20 breaths.
Lengthening the Exhale
Take the first few breaths to relax and settle your body. Feel the earth’s support as you focus on the weight of your bones dropping.
Without changing the breath, place your attention on the exhale. Watch as the exhale releases gently. Continue to soften your body. After the first few cycles, gradually lengthen the exhale. Over the course of 10-20 breaths, invite the exhale to lengthen without straining. Don’t force the breath; if you find yourself grasping for the next inhale, relax and let it flow naturally.
Pause after the Exhale
Start by relaxing your body and lengthening the exhale as above. After you’ve established a relaxed and deep exhale, begin to take a short pause after the exhale with the lungs empty of air. Don’t hold the exhale longer than feels comfortable. Instead, take your next inhale when you feel the impulse for the next breath.
See if you can gradually lengthen the pause after the exhale over time. Start by holding for 1 second and gradually work up to 5 seconds. Remember – it’s not important how long you hold your breath. It’s more important how you’re feeling during this exercise. Never go beyond what feels comfortable. After 10-20 cycles of breath, resume your natural breathing pattern without manipulation.
