We’ve done a good job of re-grouping and moving forward in our work this summer. And we know the next big thing coming up that has a lot of people feeling anxious: Back to School! It’s a bit different this year to say the least. It understandably has been keeping people awake at night (or losing hair or causing indigestion…… however your stress tends to show up).
If this sounds like you, we highly recommend deep breathing exercises to calm your “flight or fight response”. Making deep breathing part of your every-day helps a lot with feelings of overwhelm & anxiety.
Here are some good ones to try:
Humming Bee Breath:
Find a comfortable seated position. Relax your face muscles.
- Gently cover your ear canals with your middle fingers.
- Keeping your mouth closed, gently breathe in.
- As you breathe out make a humming sound using the back of your throat.
- Close your eyes. Feel the vibration build as it buzzes through your chest and head.
- Continue for as long as you’re comfortable.
- Sit in a comfortable seated position with both feet on the ground.
- Breathe in through your nose for a count of 4.
- With your mouth closed, breathe out through your nose as you make a “haaaaah” sound using the back of your throat. You should sound like the ocean (or Darth Vader from Star Wars).
- Repeat 3 times.
Pro tip: If you have trouble, try breathing out the sound “haaaaah” with your mouth open – similar to how you’d fog up a mirror. Then try it again with your mouth closed, breathing out through your nose. It helps to place your hand on your belly to feel it expand with your breath.
Once you master making the “haaaaah” sound as you breathe out, reverse this exercise. Try to make the sound as you breathe in by gently constricting the back of your throat as you breathe in.
If you are in the mood for something simpler:
- Sit or lay down. Focus on the sound of your breath.
- As you slowly breathe in, pay attention to what you feel in your nostrils. As you breathe out, notice the movement of your belly. Mark your breaths by thinking breathe in, breathe out.
- Practice for 1-3 minutes.