5-Minute Breathing Practices to Reduce Anxiety & Increase Mindfulness

November 20, 2019

 

 

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 the breath for 5 seconds

  • Exhale for 5 seconds

  • Hold the breath for 5 seconds

Repeat for 5 to 20 minutes per session. 

 

 

 

 

 

 

 

 

 

 

 

2. Rectangular Breathing

 

Instructions:

  • Inhale for 5 seconds

  • Hold the breath for 8 seconds

  • Exhale for 5 seconds

  • Hold the breath for 8 seconds

Repeat for 5 to 20 minutes per session. 

 

 

 

 

 

 

 

 

 

 

 

3. Upside Down Equilateral Triangle Breath

 

Instructions:

  • Inhale for 7 seconds

  • Hold the 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 the breath for 7 seconds

  • Exhale for 8 seconds

Repeat for 5 to 20 minutes per session.

 

 

 

 

 

 

 

For additional breathing and meditation techniques and resources, click here to explore a previous post on the topic of meditation, sign up for a free online meditation class, or send a message with your questions or to request a private meditation class. 

 

 

 

 

 

 

 

 

 

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