5 Simple Breathwork Exercises to Reduce Anxiety and Stress Dr. Keith & Dr. Helen Tong, PhD DNM

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00:00 Intro
00:41 Introduce
02:15 Box Breathing
03:32 Alternate Nostril Breathing
05:58 The 4-7-8 Breathing
07:13 Belly Breathing
08:28 Humming Bee Breath
10:07 Outro

Do you ever feel as though anxiety and stress are controlling your life? Are you sick of feeling overburdened and worn out? If so, you are not by yourself. In actuality, millions of people experience worry and stress regularly. What if, though, I told you that there is a straightforward, all-natural fix that will enable you to experience tranquility and quiet in just a few minutes each day?

It's simple to get caught up in the daily grind when life is chaotic. Sometimes all we require is a little period of reflection, deep breathing, and inner serenity. The use of breathwork is thus necessary. These workouts don't need any specialized gear or prior expertise, and they can be performed anytime, anywhere. These exercises are easy yet powerful strategies to help you unwind and calm your mind, regardless of your level of breathwork experience.

A straightforward and effective breathing method that can help calm the body and mind is known also as "Four Square Breathing." The technique entails inhaling for four counts, holding for four counts, exhaling for four counts, and then holding for four counts once more. The square shape that is produced by this pattern gives the box breathing its name. The second exercise is this one. A yoga breathing technique called Nadi Shodhana Pranayama also involves breathing in and out via different nostrils.

This method is thought to increase mental clarity and regulate the body's energy pathways.
Start by sitting comfortably with your back straight to perform this exercise. Put the ring finger of your right hand on your left nostril and the thumb of your right hand on your right nostril. With your thumb, cover your right nostril, then take four breaths through your left nostril. Then, seal your left nostril with your ring finger and exhale for four counts via your right nostril.

This method, commonly referred to as "relaxing breath," can be used whenever and wherever. So what does 4-7-8 breathing actually mean? It's a straightforward breathing exercise where you inhale for four seconds, hold your breath for seven seconds, and then exhale for eight seconds. This breathing technique aids in regulating the amounts of oxygen and carbon dioxide in your body, which promotes relaxation and lowers tension.

Diaphragmatic breathing is another name for belly breathing. This practice works very well in relaxing our bodies and slowing our breathing. To practice belly breathing, you must breathe through your nose slowly and deeply while allowing your diaphragm to expand and contract. Because your belly rises and falls instead of your chest, this breathing technique is known as belly breathing.

This approach A breathing exercise that involves making a humming sound while exhaling is called humming or Bhramari Pranayama. It's a straightforward yet effective method that helps ease anxiety and stress by soothing the mind and releasing physical tension. Start by sitting comfortably, keeping your spine straight, and closing your eyes before beginning the humming bee breath.

One advantage of humming bee breath is that it can ease bodily tension and anxiety. The parasympathetic nerve system, which is in charge of the "rest and digest" response, is triggered by the humming sound made during exhalation.


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5 Simple Breathwork Exercises to Reduce Anxiety and Stress Dr. Keith & Dr. Helen Tong, Ph.D. DNM

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