Calming breathing techniques

One way to reduce your levels of anxiety is through breathing techniques. Here, I have listed various different breathing techniques that may help you. Choose the right ones for you!

• Exhaling longer - the simplest technique is to exhale for longer than you breathe in. For example If you breathe in for 5 seconds, exhale for 10. Repeat this until you feel a lot calmer. 

• The box - find something that is square or rectangle in nature and focus on it. Focus on one side at a time and scan the object in a clockwise manner. If you start at the side of the object, breathe in for the length of the side of the object, then exhale for the length of the top of the object and carry on for the other two sides, inhaling and exhaling in turns.

• Numbers - with this, you follow a pattern. Start by breathing for 1 and exhaling for 2, then inhaling for 2 and exhaling for 3, then inhaling for 3 and exhaling for 4 and so forth until you get to 10 and start over again. 

These are my top three techniques. Do you have any others you'd like to share?

Mindfulness

One method I use to battle my anxiety and depression is through mindfulness.

A lot of people recommend it and although it is beneficial, I don't think it can fully cure you from your struggles.

Mindfulness is about taking time out of your day to focus on yourself and to block the world out. It provides an escape and a focus on your mental health. I find on an everyday basis I can get stressed and caught up in the happenings around me and sometimes taking time away from that is just what I need - and you can do it too!

All you need to do is find somewhere you feel calm and relaxed, such as the garden or your bedroom and find somewhere comfortable to lay or sit. Some people prefer to sit in silence, but I prefer to find some meditation or sleeping music on youtube which helps to calm me. I tend to spend around 10 - 20 minutes with my eyes closed, focusing on my breathing and the muscles in my body. I focus on my breathing through taking a shorter breath in than the breath I exhale or I use number counting to count the seconds of my breath. With my body, I tend to start at the top of my head and imagine every muscle relaxing until I get to the tip of my toes. If I feel my mind wondering, I try to bring it back by focusing on my breathing.

It may be difficult at first, but once you get it, you can feel completely refreshed, calm and sometimes even quite light!

Lots of people recommend it and I personally think it's something that is helpful to all.