Quick Breathing exercise if you feel stressed or anxious

Oct 17

This is quick breathing hack and technique if you are feeling stressed, anxious that will land you back in your body. You can sit, stand, lie down, walk - you can even drive a car for this one - you will not snooze off.

Deep breathing techniques are essential tools for managing stress and anxiety. When everything around us goes at a rapid pace, it is easy to forget to tune into our body, leading to heightened tension and a sense of disconnection. By practicing deep breathing, we can cultivate mindfulness and quickly ground ourselves in the present moment. This practice not only helps calm the mind but also enhances our overall well-being, making it a powerful, simple and easy accessible ally in navigating daily challenges

How to quickly breathe into focus when stressed:

You can find a video here

💛 Take a short, yet full, breathe in through your nose while belly expands out
💛 Exhale with power through your mouth while belly goes in.
💛 See if you can to 10-20 repetitions
💛 Take a long nourishing inhale
💛 Followed by a long releasing exhale.
💛 Repeat if you need to

Scientific Backing

Research shows that deep breathing techniques activate the parasympathetic nervous system, which induces a state of relaxation. But it can also work for the regulation of the sympathetic nervous system, and more so in the shift between the two - because to be honest, we need them both. More about nervous system here.
This shift reduces the production of stress hormones, lowers heart rate, and promotes a sense of calm. Studies have also indicated that regular practice can improve lung function, increase oxygen supply, and enhance emotional resilience. Integrating these techniques into your daily routine can significantly contribute to emotional stability and mental clarity.

This is one of my favorite breathing techniques to create focus and boost energy levels. All you need is 20 breaths (or more ofc), and I promise that the shift is felt. Sometimes it does not have to be hard, to be good.

Related Breathing Techniques

If you are interested in more quick breathing techniques to implement in your daily life - go here

For implementing a daily practice of breathwork & meditation, I recommend you my digital on demand series: “10 days Breath & meditation for an emotional reboot”