The Magic Breathing Technique I Use For Anxiety, Stress and Tension in My Body
There are things that are so simple that it’s hard to believe just how powerful and effective they are.
It’s like our rational, analytical mind needs things to be hard work and complex so that we can trust that they work.
Thus is the case with breathing.
Several months ago, I was on the train to see my now partner. It was going to be our first proper date weekend. As the six hour train journey from the South of Germany to Hamburg in the very North slowly came to an end, I got a little more nervous and anxious. So I pulled out trick 17:
I started breathing in with a count of five and out on a count of 10.
I focused on diaphragmatic breathing - meaning, I was consciously breathing into my belly to fill up the lower parts of my lungs.
After just a couple minutes of doing this, my nervous system and body started to relax. By the time I reached Hamburg twenty minutes later, I was calm and at ease. Ok, let’s be honest, I was just really excited at this point. But the anxiety and nervousness was gone.
Longer exhales activate our parasympathetic nervous system and tone up the vagus nerve, which has a proven relaxation effect.
The Yogis knew this a long time ago without having done any scientific studies. It’s what’s called experimental wisdom. Today, research proves that the technique works and why.
This practice is also referred to as 1:2 breathing, meaning: you exhale twice as long as you inhale. I like to do 5 in and 10 out, but if you are not yet very experienced with conscious breathing techniques like this one, I would recommend you inhale for 4 and exhale for 8. If this is too uncomfortable for you still, even 3 in and out for 6 works.
At best you inhale and exhale both through the nose, but you can also exhale through the mouth using pursed lips to control the exhale a little better.
You can try this out now: inhale…1 2 3 4 and exhale 1 2 3 4 5 6 7 8
Give yourself a few cycles to get used to the longer inhales and exhales.
Note: A normal respiratory rate per minute is anywhere from 12 to 16, which means your average breath cycle takes anywhere from 3.75 to 5 seconds, compared to 12 seconds with this breathing technique (4+8=12).
In combination with diaphragmatic breathing, we chill right out. This study showed the effects of abdominal breathing.
Shallow chest breathing increases anxiety in the body (most people who suffer from anxiety are heavy chest breathers). When we engage our diaphragm, we feel more grounded and calm.
You can also try out the 4-7-8 breath (or the more advanced version of 5-8-10), which was populated by Andrew Weil. You basically add on a breath hold after the inhale.
So you breathe in for 4, you hold for 7 and then you exhale for 8.
Or you breathe in for 5, you hold for 8 and then you exhale for 10.
This breathing technique is also super useful whenever something upsetting is happening or you get triggered. Before you react, take a few of those breaths and you will feel calmer and more connected to yourself again.
I use it before presentation or interview, during arguments with my partner or when I have food cravings or when I can’t fall asleep because I am overthinking.
Whenever you feel inner tension, this technique is truly THE magic tool for more groundedness and mental clarity.
It is so incredibly simple and you can literally use it anywhere and at anytime.
These days, I don’t only use this breathing technique in acute moments of anxiety, but I have made the 5/8/10 breathing for five minutes a part of my morning breathing practice to set myself up for the day and prime my nervous system for more calm on a daily basis.
In essence, it reduces our fight/flight/freeze response as it slows our heart rate down, lowers blood pressure, improves digestion and reduces inflammation in the body.
My suggestion is to practice this technique twice every day for 10 cycles each to get used to it and then use it whenever you become conscious in situations of stress in your body.
The more we support our parasympathetic nervous system, the more resilient we become, the less stressed we are, the less we suffer from illness and depression/anxiety.