A natural reaction for many people when they are anxious or stressed out is to either hold their breath or to only take in shallow breaths. Deep breathing is what's needed to calm the central nervous system. Continuous deep breathing will allow the body to relax and the mind to clear, whereas shallow breaths can actually add further stress to your body.
Deep Breathing Exercises
Developing deep breathing techniques is the first step in practicing breathing exercises. Start by sitting on the floor; you want to be comfortable but sit up straight. Place both of your hands on your stomach. Exhale all of the breath out of your body, then slowly take a full breath in through your nose. Allow the breath to fill your abdomen so that your stomach pushes your hands out. Hold the breath for two to five counts and then slowly release the breath through your mouth. Continue this exercise as long as you feel necessary. You also can try this exercise while lying on your back.
Ujjayi Pranayama
Ujjayi Pranayama is a yoga breathing exercise that also can calm the central nervous system and reduce anxiety, according to "Yoga Journal." The breath creates a sound during Ujjayi Pranayama that is often compared to the wind or the ocean. It often is easier to learn how to create the sound on the exhale first. To do this, inhale slowly through your nose. As you exhale, the first time through the mouth, guide the breath to the back of your throat and make a soft "Ha" sound as the breath is leaving your body. Try it a second time, but this time keep your mouth shut and exhale through your nose, making that same sound. Try to create the same feeling and sound as you slowly inhale, as well as when you exhale, both times through the nose.
Kapalabhati Pranayama
Now that you have reached a state of calm from the previous two exercises, you can use Kapalabhati Pranayama to help rid your body of toxins. This breathing exercise consists of short, explosive exhales that are generated from the lower belly. "Yoga Journal" instructs to breathe in slowly through your nose and when your lungs are full, pump short, quick breaths out of your nose. The pumping action should come from your stomach and consists of quickly pulling your abdomen in toward your back. You should automatically take small inhales through your nose between each exhale. The more you practice this exercise, the more natural it will start to feel. Stop at any time that you feel you are not able to breathe.
