Five-Minute Breathing Practices To Reduce Anxiety & Stress
Five-Minute Breathing Practices To Reduce Anxiety & Stress
Accessible Breathwork Practices To Quiet Your Mind & Soothe Your Nervous System
Mindful breathing practices can help to reduce symptoms of stress, anxiety, and depression by regulating your nervous system and quieting the mind. Below, you'll find instructions for 4 powerful breathing practices that you can implement into your self-care routine. You can do each practice for 5-20 minutes per sitting, up to 3 times a day.
TIP: Breathe slowly and into the diaphragm. Set a timer if needed.
1. Box Breathing
Instructions:
Inhale for 5 seconds
Hold your breath for 5 seconds
Exhale for 5 seconds
Hold your breath for 5 seconds
Repeat for 5 to 20 minutes per session.
2. Rectangular Breathing
Instructions:
Inhale for 5 seconds
Hold your breath for 8 seconds
Exhale for 5 seconds
Hold your breath for 8 seconds
Repeat for 5 to 20 minutes per session.
3. Upside Down Equilateral Triangle Breath
Instructions:
Inhale for 7 seconds
Hold your breath for 7 seconds
Exhale for 7 seconds
Repeat for 5 to 20 minutes per session.
4. Scalene Triangle Breath
Instructions:
Inhale for 4 seconds
Hold your breath for 7 seconds
Exhale for 8 seconds
Repeat for 5 to 20 minutes per session.
