You may wish to try other breathing practices to see if they suit you better. Different people have different reactions to these – see what suits you! The goal is to feel calmer and less anxious when you are done.
Three-part breath
- Recline in a comfortable position with your hands on your belly, or left hand on heart and right hand on belly
- Inhale into your belly slowly several times. Your “belly hand” should move up, but not the one on your chest.
- Now inhale into your belly, then continue the inhale to expand your lower chest. Repeat several times.
- Finally, inhale into your belly, then your lower chest, finishing by filling up your lungs at the top of your chest up to your collarbones. Repeat for at least 5 minutes.
Square breathing
This is often suggested as a soothing breathing practice. You can do it seated or reclined. I am in the minority of people who do not find this practice relaxing – but your experience may be different!
- Inhale for a count of 4
- Pause/hold your breath for a count of 4
- Exhale for a count of 4
- Pause/hold your breath for a count of 4
Sun salutations
If you want a practice with more movement and are familiar with yoga sun salutations, try doing 2-4 times through on each side. Match your breath with the movements as you flow through – one inhale to one pose, then one exhale on the next pose. Try varying your pace. Which helps your anxiety more – slow, deliberate movements, or more vigorous action?