These breathing techniques work best if you make them part of your daily routine. You can complete these exercises sitting, standing or lying down:
1. Breath to relieve anxiety and panic attacks.
Square breathing technique: Inhale for a count of four, hold the breath for a count of four, exhale for a count of four then hold the breath out for a count of four.
2. Breath to calm and help you sleep.
Inhale through the nostrils as you count your breath then allow your exhale to lengthen out longer than your inhale. Your inhale may be four counts in, your exhale might be 6 counts out.
3. Breath to gain energy.
Breathe in through the nose for 4 counts. ︎ Hold the breath for 7 counts. ︎ Exhale forcefully through the mouth, pursing the lips to make a “whoosh” sound, for 8 counts.
If you find these times are too hard reduce to a manageable length of time and as you continue to practice over the coming weeks, you can increase the count.
