3 Breathing Techniques to Ease Anxiety
Below you will find three breathing techniques for adults and children.
Children often need support from an adult to regulate their bodies and minds until they have the skills needed to self-regulate.
A reminder that there is no one-size-fits-all coping strategy. What works for one person may not work for another.
When we ‘try them on’ to see what works best for our unique bodies and minds we are better positioned to create long-lasting practices.
1.Breathe in through your nose while slowly counting to four — filling the lungs completely
2.Hold the breath while slowly counting to 4
3. Exhale fully and slowly for 4 seconds through the mouth like you are blowing through a straw
Repeat steps 1 to 3 at least 3 times a day or when needing a moment to relax
*For the littles you may need to alter the breath count if 4 is too long— Also, if anxiety is high, holding the breath could be triggering so another breath may be better.
Long Breath (Lengthening the exhale)
1. Imagine a string attached to your head, gently pull the string up toward the sky to lengthen the spine as you soften your shoulders
2. Take a huge breath in through the nose filling up the lungs completely
3. Exhale through pursed lips like you are breathing through a straw. Exhale all the air completely until you don’t have any more air left in your lungs.
*The focus is on lengthening the exhale which sends a signal to the brain to rest and relax.
Inhaling for the count of 4 exhaling for the count of 6, 7 or 8
1. Sitting up nice and tall will help the lungs receive more oxygen
2. Inhale shoulders up toward ears
3. Exhale with a “hhhhhaaaaa” sound as you relax your shoulders
*opening and closing the jaw after your ‘hhhhhaaaa’ can help release more tension that gets stored in the body.
The breath is with us all the time and It’s a free resource for all. THAT is pretty incredible.
If you are having a moment and could use a break— opening the door, standing outside, and taking 3 deep breaths in another way to quickly release stress and anxiety.
If there is anything you would like to learn more about please send us a message! We would love to hear from you and your beautiful ideas!
Julie and the RB family
Photo by Asad Photo Maldives from Pexels