When you are overstimulated try these breathing techniques

Breathing techniques are powerful tools that can help manage anxiety by promoting relaxation and reducing stress. Here are some effective breathing exercises you can try:

1. Diaphragmatic Breathing (Belly Breathing)

Diaphragmatic breathing, also known as belly breathing, helps you use your diaphragm properly. This technique promotes full oxygen exchange, which can slow the heartbeat and lower or stabilize blood pressure.

How to do it:

1. Sit or lie down in a comfortable position.
2. Place one hand on your chest and the other on your abdomen.
3. Take a deep breath in through your nose, allowing your abdomen to rise while keeping your chest still.
4. Exhale slowly through your mouth, allowing your abdomen to fall.
5. Repeat for 5-10 minutes, focusing on the rise and fall of your abdomen.

2. Box Breathing (Square Breathing)

Box breathing is a simple yet effective technique used by Navy SEALs to manage stress and anxiety.

How to do it:

1. Sit in a comfortable position with your back straight.
2. Inhale through your nose for a count of 4.
3. Hold your breath for a count of 4.
4. Exhale slowly through your mouth for a count of 4.
5. Hold your breath again for a count of 4.
6. Repeat the cycle for 5-10 minutes.

3. 4-7-8 Breathing

The 4-7-8 breathing technique is designed to promote relaxation and can be particularly effective before bedtime.

How to do it:

1. Sit or lie down comfortably.
2. Close your eyes and inhale quietly through your nose for a count of 4.
3. Hold your breath for a count of 7.
4. Exhale completely through your mouth, making a whooshing sound, for a count of 8.
5. Repeat the cycle 4 times, gradually increasing the number of cycles as you become more comfortable.

4. Alternate Nostril Breathing (Nadi Shodhana)

Alternate nostril breathing is a yogic practice that can help calm the mind and reduce anxiety.

How to do it:

1. Sit comfortably with your spine straight and shoulders relaxed.
2. Close your right nostril with your right thumb.
3. Inhale deeply through your left nostril.
4. Close your left nostril with your ring finger, then release your right nostril.
5. Exhale slowly through your right nostril.
6. Inhale deeply through your right nostril.
7. Close your right nostril again, release your left nostril, and exhale through your left nostril.
8. Repeat for 5-10 minutes, focusing on the flow of breath.

5. Resonant or Coherent Breathing

This technique involves breathing at a rate of 5-6 breaths per minute to maximize heart rate variability and promote relaxation.

How to do it:

1. Sit or lie down in a comfortable position.
2. Inhale through your nose for a count of 5.
3. Exhale through your nose for a count of 5.
4. Continue breathing in this pattern for 10-20 minutes, maintaining a steady, even rhythm.

6. Progressive Muscle Relaxation Breathing

Combining breathing with progressive muscle relaxation can enhance the calming effects.

How to do it:

1. Sit or lie down comfortably.
2. Inhale deeply through your nose, and as you do, tense a specific muscle group (e.g., your hands, legs, or shoulders).
3. Hold the tension for a count of 5.
4. Exhale slowly through your mouth, releasing the tension in the muscle group.
5. Move to the next muscle group and repeat the process.
6. Continue until you have tensed and relaxed all major muscle groups in your body.

Tips for Effective Practice

• Find a Quiet Space: Choose a quiet, comfortable space where you won’t be disturbed.
• Practice Regularly: Consistent practice can help you manage anxiety more effectively over time.
• Combine with Other Techniques: Pair breathing exercises with mindfulness, meditation, or yoga for added benefits.
• Listen to Your Body: If any technique feels uncomfortable or causes discomfort, stop and try a different method.