3 SIMPLE BREATHING TECHNIQUES TO LOWER STRESS

Written by: ASN

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Time to read 1 min

Looking for a simple and effective technique to help reduce stress and anxiety? Here’s 3 breathing techniques you can add to your daily routine, explained by full-time Psychologist, ASN Ambassador and fit dad of two, Chris McIntyre.

Important notes before we begin:

This exercise will take 4-minutes per day. Please make sure you set aside a few uninterrupted minutes!

If you have a trauma/panic attack history, Chris encourages you to not try these skills until you’ve seen a Psychologist. Breath skills can be triggering for some people just like visiting the dentist can be triggering for some survivors of trauma.

Directions:

Start by checking your breaths per minute, then perform either of the three activities for two minutes. Once complete, check your breaths per minute again. This is a total of four minutes. Complete this over two weeks and you may notice a change in your confidence in dealing with stress.

Technique #1 - Box Breathing

Inhale for four seconds

Hold for four seconds

Exhale through your nose for four seconds

Pause for four seconds

Repeat

Technique #2 - Breath Waltz

Breathe in for three seconds via your nose

Exhale for three seconds via mouth or nose

Repeat

Technique #3 - Controlled Breathing

Inhale for four seconds

Pause for two seconds

Exhale for six seconds

Note: this is the most challenging technique and will take some time.