The Magic Of Breathwork

Breathwork can sound silly. I mean, we don’t even have to think about breathing, right? Oddly enough, though, the simple act of breathing in a methodical manner can be a real game changer for anxiety. Your breath controls the amount of oxygen your body takes in. It also helps regulate your heart rate. When you are able to increase your oxygen and lower your heart rate then you can calm the heck down.
The amygdala triggers the sympathetic nervous system, preparing your body for fight or flight. Controlled breathing actually triggers the parasympathetic nervous system, instructing your body to calm down. How many times have you gotten worked up about something and realized you were panting as you breathe? That’s the sympathetic system kicking in as it perceives your stressful situation as dangerous.
You can practice breathwork in an innumerable amount of ways, but two of my favorites are alternate nostril breathing and 3 counts of four.
With alternate nostril breathing, you breathe out then hold your right nostril while you breathe slowly in through the left. Then you hold the left nostril closed while you breathe in through your right nostril. Then breathe out of the right while holding the left and then switch back and forth. You can do this for between one and five minutes. This requires you to focus on the pattern of breathing and really work on steadying your oxygen intake.
I often do the ‘three counts of four’ with the kids when they are upset. This is simply breathing in for a count of four, holding your breath for a count of four and breathing out for a count of four. You can do this between one and five minutes as well.  
Breathwork is a wonderful tool to help you manage your anxiety because it can be done anywhere, any time. It doesn’t require anything additional, it doesn’t interrupt anything and it doesn’t take much time. It is also incredibly effective. This week when you find yourself stressed out, take two minutes to practice one of these methods. I am certain you will feel calmer when you are done.