Breathing for Mental Health
The way we breathe changes the way we feel. Each of these exercises can help you feel less fear, sadness, and anxiety.
General recommendations
You can’t fill your lungs if you’re hunched over. Sit up straight or lie down, and tilt your head back to make room for more air in your lungs.
Intentional breathing sends an “I’m safe” message to the brain, helping the body relax.
Basic Breath
Breathe in through the nose
Fill the lungs completely
Breathe out through the mouth
Teaspoon Breath
Breathe in deep through the nose
Fill the lungs completely, then breathe in one more teaspoon of air
Let all the air out rapidly through the mouth, with an audible sigh
Heartbeat Breath
Breathe in deep through the nose
Hold for two heartbeats
Exhale through the mouth
Hold for two heartbeats
Try holding for three heartbeats, and then four
Straw Breath
Breathe in deep through the nose
Fill the lungs completely
Breathe out slowly through pursed lips, as if you were breathing through a straw
Dynamic Breathing
This method involves breathing fast and deep, through the mouth and nose at the same time. It consists of a number of fast, deep breaths followed by two breath holds: the first hold with empty lungs, and the second with full lungs. The entire cycle can be repeated several times.
Inhale fast and deep, first into the stomach, then into the chest
Exhale fast and deep
Repeat five times
Now exhale completely and hold your breath with empty lungs until you feel the urge to breathe
When you feel the urge to breathe, fill your lungs completely and hold your breath until you feel the urge to exhale
Notice how your body feels. Pay attention to your heart beating, to the blood rushing through your veins, and to any sensations of dizziness, tingling, or mild euphoria.
Gradually increase the number of breaths to 10, 15, 20, 25, and then 30. Repeat the whole cycle several times. You can find a demonstration by searching for “Wim Hof Breathing” on YouTube.
Focused Breathing
Breathe in, breathe out. Focus on the sensation of air entering your nose, and leaving your mouth. Cold on the way in, warm on the way out. Soon your mind will think about something else. Gently bring it back to the sensation of breathing. When weightlifters complete one movement they call it a “rep,” short for “repetition.” This act of noticing that your mind has wandered, and bringing it back to the breath, is also a rep. Just as a muscle grows stronger with exercise, your mind will become more powerful as you train it to focus.
When your mind wanders you have not failed. The act of bringing your mind back to focus on your breath is the skill you are developing. Your mind’s desire to think helps you strengthen your focus the same way gravity helps the weightlifter get stronger. This gravity is not the enemy, you can use it to grow stronger.
When you focus on your breath you are learning how to reside fully in the present. Our minds love to wander into the past and future, to revisit old memories and imagine things that could happen. Focused breathing teaches the mind to pay attention to what is happening right now.
