We all experience moments of stress or anxiety and at times the best thing to do is diffuse them as quickly as possible. Here are a couple of breath work techniques to interrupt and reset your mind in the moment. They can be done anywhere at anytime!
** 4-7-8 Relaxing Breath Exercise:
This simple technique can be done anywhere, many times when I utilize it is in the car. It helps to consciously relax your jaw. You can do this by pressing the tip of your tongue behind your front teeth, it helps to release clenching.
*Exhale completely through your mouth, making a whoosh sound.
*Close your mouth and inhale through your nose to a mental count of four.
*Hold your breath for a count of seven.
*Exhale completely through your mouth, making a whoosh sound again to a count of eight. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
**Breath of Fire Exercise:
Take a comfortable seat. Sit up straight, making sure your shoulders are over your hips. Close your eyes. Soften your belly. Take a deep breath in through your nose and exhale out of your mouth.
Begin to breathe quickly in and out through your nose with an equal emphasis on inhalation and exhalation. Focus on your belly expanding on the inhale and contracting on the exhale. Take care to find your rhythm and continue for one full minute. Work up to three minutes.
This invigorating re-set will give you a feeling much like you have after you have exercised. It gets your blood flow going and a burst of oxygen to your brain.