Breathwork to calm anxiety
Breathwork Breath Retention (Kumbhaka Pranayama)
This technique involves deliberately inhaling, holding, and exhaling the breath for specific amounts of time. It is thought to improve lung capacity, oxygenate the blood, and enhance focus and attention.1 As you practice, notice any internal or external sensations, such as thoughts and feelings or outside noise and distractions. Then, without trying to change anything, focus on nothing but settling down. Allow a few weeks of practicing daily before extending the length of retention. Start with four seconds, and over time, gradually increase to eight seconds. The practice should feel natural, effortless, and entirely free from strain.
- Stand, sit, or lie in a comfortable position, preferably in a quiet and undisturbed environment. Rest your hands on your knees if sitting on the floor, or by your side if standing, sitting on a chair, or lying down.
- With your eyes either open or closed and breathing in and out through your nose, become aware of the rhythm of your breath. Relax your shoulders, neck, and head.
- Begin to deepen your breath, taking a long inhale through your nose and exhaling fully to expel every last inch of the breath from your lungs. Observe how the breath feels entering and exiting the nose and the way your body moves with each inhalation and exhalation.
- On an inhale, notice when your lungs reach full capacity, and pause for a moment before exhaling fully. As you take your next inhale, count the length of your breath in seconds.
- Pause at the end of your inhale for the same number of seconds you inhaled for, and exhale for the same number of seconds as well.
- Repeat this cycle a couple of times, and if the breath allows, gradually increase the length of each inhalation, breath retention, and exhalation, keeping the ratio 1:1:1. As you retain the breath, visualize that the oxygen is sinking in and distributing itself, filling the tissues of your body.
- You can either repeat the same counts in one practice (for example, breathing to a count of three for your entire practice), or you can increase the number of counts within one practice (for example, inhaling, pausing, and exhaling to a count of three, and then increasing to a count of four, etc.).
- Practice for up to five minutes, and then sit in stillness for a few moments to readjust before continuing your day.
by AMY LAWRENSON calming breathwork breathwork to calm anxiety
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