5 Helpful Breathing Techniques to Restore Balance

Soothing Rhythm Breathing

An easy to achieve, slow and balanced breathing technique. Breathe in for a count of 5 seconds, and out for a count of 5 seconds. This produces around 6 breaths per minute and seems to provide a sweet spot for many. 

7/11 Breathing

Longer out-breath breathing is specifically used to calm down a stressful or anxious state. It redresses the oxygen and carbon dioxide imbalance as well as stimulating the calming part of our nervous system.  

Breathe in for a count of 7 through your nose and out for a count of 11 through your mouth.  This can be adapted to a lower count, such as in for 4 and out for 7. Once relaxed, switch to slow equal breaths of 5 in and 5 out. 

Square or Box Breathing

Breathe in for four, hold for four, out for four, hold for four and repeat. 

If it helps you can look at a square picture (as above) or window and watch the edges as you do the breathing.

Belly breathing

Also known as diaphragmatic breathing, belly breathing encourages a full oxygen exchange. You can lie or sit to do this. Place a hand on your chest and a hand on your tummy. Breathe in slowly through your nose and allow your belly to rise as you breathe in. This intention allows our diaphragm to do what it is supposed to do when we breathe in, which is to contract and move downwards allowing our lungs more space to fill up with air. When we breathe out, tighten your abdominal muscles slightly and let them fall inward as you exhale through pursed lips, the diaphragm relaxes and moves upward in the chest cavity as the lungs empty. You should feel your belly rising and falling and your chest only moving slightly. If you would like to count, use any of the above counting options. Practice for 5 minutes several times a day.

Alternate nostril breathing or yogic breathing

Place your right thumb over your right nostril, index and middle on your forehead and your ring finger over your left nostril. Press to block your right nostril and breath in through your left nostril for four, hold for two, now let go of your right nostril and press your ring finger to block your left nostril and breathe out through the right nostril for four. Now breathe back in through the right nostril for four, hold for two and release the left nostril and block the right, breathing out through the left nostril for four. Breathe back in through the left nostril for four, hold for two, release the right nostril and block the left and breathe out for four. Keep repeating for eight cycles of breath or more.