3 breathing tips to de-stress

Stressful situations can catch you off guard and leave you overwhelmed, anxious, and drained. We've all been there. When everything seems to be happening all at once, our breathing becomes shallow and unsteady. But what if I told you that taking a few deep breaths could help you regain your balance and feel more in control? In this blog post, we'll share three powerful breathing techniques - Abdominal breathing, 4-7-8 breathing, and mindfulness breathing - that can help you calm down and find your center, no matter what life throws your way. So, take a deep breath, relax, and let's dive in!

4-7-8 Meditative Breathing 

The 4-7-8 breathing technique is a simple and effective relaxation method that is easy to remember. It can calm your mind, reduce stress and anxiety, and promote better sleep in only a minute.

• Sit with your backbone straight and make sure can feel that you are breathing into your lungs.
• Inhalation is done through both nostrils, and exhalation is done through the mouth.
• Close your eyes and begin by exhaling from your mouth for 8 seconds.  Your breath should make a whooshing sound.
• Close your mouth and inhale through both nostrils for the count of 4
• Hold your breath in your lungs for the count of 7
• Complete these steps 4 times.

Abdominal Breathing

Abdominal breathing is recommended for beginners just starting to meditate. It's a powerful way to reduce stress at any given time. It only takes a couple minutes, making it the perfect method to destress in a high-tension moment.

• Place one hand on your chest
• Place your other hand on your stomach
• Take a deep breath through your nose
• Notice how the hand on your stomach moves and you inflate your diaphragm with air
• Slowly release your breath through your mouth, feeling your chest deflate
• Repeat

Mindfulness Breathing

Mindfulness breathing is a powerful tool that can help you cultivate a deeper sense of presence and awareness.  By paying attention to your breathing and emotions, you can better focus on the present moment in a calm and collected way.

• Breathe in through your nose slowly. Say to yourself: “Breath in my calm.” Imagine healing and calmness entering your body and filling up your core.
• Exhale through pursed lips slowly. Say to yourself: “Exhale my stress.”  Imagine anything toxic and stressful leaving your body, almost like grey smoke you want to get rid of.
• Breathe in through your nose slowly. Say to yourself: “Breath in my wisdom.” Imagine wisdom entering your body and filling up your core.
• Exhale through pursed lips slowly. Say to yourself: “Exhale my confusion.”  Imagine anything unsettling leaving your body.
• Repeat 3 times for a total of 6 breaths. This should take 1 minute. 

Remember, while breathing techniques can be a great tool to manage stress and anxiety, they may not be enough for everyone. So if you struggle with persistent stress or anxiety, don't hesitate to ask for help! Alluvion Health's experienced counselors are here to support your journey toward better mental health. So if you need someone to talk to, schedule an appointment today by calling 406.454.6973.

Julie Trosper is a Licensed Clinical Professional Counselor at Alluvion Health. She finds it an honor to be a part of a patient's life and healing process and get to watch her patients heal and change.