5-Minute Breathing Practices to Reduce Anxiety & Increase Mindfulness
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 or send a message to request a private online meditation class.
