You are just one breath away from your next breath. A cycle of inhale and exhale, continuously, adding up to approximately 20,000 times a day. All this happens without us ever thinking about it. We seem to only tune in with our breathing when things start to go wrong. When in times of stress, being more aware of how you breathe is essential for you wellbeing. Take a minute for yourself, and check into how you are breathing. Are you breathing faster than you normally breath? Is your breathing high in your chest area, deep in your belly, is it shallow, short, too deep, do you feel tense? Are you a nose breather or do you tend to breathe through your mouth? Becoming aware of how you breathe, can improve your life immensely. Here are a few breathing techniques you can use, to help you feel more in balance and and less anxious.

The 4-7-8 Breathing to help against anxiety

• Breathing in quietly through your nose 4 seconds inhale.
• Hold your breath for the count of 7 seconds.
• Exhaling forcefully through the mouth, pursing the lips, and making a “whoosh” sound for 8 seconds.
• Repeating the cycle up to 4 times.

Diaphragmatic Breathing calms you down

• This breathing technique can be done standing up, sitting or lying down
• Place one hand on your chest and the other on your abdomen.
• Inhale slowly through your nose, allowing your abdomen to rise as you fill your lungs with air. Your chest should remain relatively still.
• Exhale through your mouth, pushing out as much air as possible while allowing your abdomen to fall.
• Continue this breathing pattern for a few minutes, focusing on the rise and fall of your abdomen with each breath.

3 Seconds in 3 Seconds Out, brings you in a more balanced state

• This breathing technique can be done standing up, sitting or lying down
• Place one hand on your chest and the other on your abdomen.
• Inhale slowly through your nose, allowing your abdomen to rise as you fill your lungs with air. Your chest should remain relatively still. Count 3 seconds in exhale through your nose, allowing your abdomen to fall, for 3 seconds out.
• Continue this breathing pattern for a few minutes, focusing on the rise and fall of your abdomen with each breath.