These are two of the most helpful breathing exercises I have found to help with anxiety and insomnia. They are simple but very effective!
- Take a deep breath in through your nose
- Breathe out slowly through your mouth, and as you do count ‘one’
- Take another deep breath in through your nose
- Breathe out slowly through your mouth, and as you do count ‘two’
- Repeat this process until you get to eight, and then repeat the cycle for as long as you need. If you find your mind wandering, notice it, accept it, let it go, and start over again.
If doing this exercise to help get to sleep, don’t worry if as you start getting sleepy you begin to breath out with your nose, just follow your body to drift off.
Second breathing exercise as follows: (Please don’t use this one if you are pregnant)
- Breath in through your nose for 4 counts
- Hold your breath for 7 counts
- Breath out through your mouth, making a ‘whoosh’ sound for 8 counts
- Repeat 3 more times for a total of 4 cycles
This really deepens your breathing, and can be used when you get into bed as part of your wind down routine, or anytime during the day that you need to take a moment to relax. Holding the breath may not be comfortable when you first try this exercise, so try it at your own pace and comfort level.