Deep Breathing Meditations for Anxiety
What is deep breathing?
Sometimes it can feel like you are drowning in obligations. You might feel confused when you see others who seem to “have it all together”. You might feel scared that you will never feel rested again and that tension is your new normal.
Did you know that your body has a built in tool for calming stress that you can access at any time? Deep breathing allows your body to enter a state of deep rest when you need it most. It engages the parasympathetic nervous system which tells your body and your brain that it’s time to relax. In a world that glorifies overwork and prioritizes productivity, this worksheet welcomes you to pause and take back time for yourself and your mental health.
What does it do?
With consistent practice, deep breathing can have long-term positive effects on your mental and physical health. Even just 15-30 minutes each day of deep breathing practice can result in the following:
Slowed metabolism
Slowed heartbeat
Relaxed muscles
Decreased blood pressure
Ready to try deep breathing for anxiety? Try these breathing exercises below and repeat as needed.
Alternate Nostril Breathing
Close your left nostril with your right thumb.
Inhale slowly through your right nostril for 5 counts and out for 5 counts.
Close your right nostril with your left thumb and repeat deep breathing on right side.
Repeat on each side for 5 full breaths.
Belly Breathing
Place your hands on your belly and sit up straight.
Inhale slowly for 4 counts and feel your belly expand.
Hold breath for 4 counts.
Exhale slowly for 4 counts and feel your belly empty.
Repeat for 5 full breaths.
Muscle Relaxation Breathing
Sit up straight with hands resting on knees or ar your side.
Breathe in slowly for 5 counts and slowly stretch your shoulders towards your ears.
Hold breath for 3 counts while continuing to tense your shoulder muscles.
Slowly exhale for 5 counts dropping your shoulders in time with your exhale.
Repeat for 5 full breaths.
