Three Breathwork Tips for Managing Stress, Fear & Anxiety

Breathwork has been a transformational tool on my own mental health & trauma healing journey. From supporting me through panic attacks, to helping me fall asleep when my mind is racing – it’s a simple, free and often instant fix.

Here are three easy techniques for hard times. You can do these any time, anywhere.

In the description you’ll find an accompanying playlist that will help you to create an internal safe space. For an extra sensory support, you can keep lavender or citrus essential oils close by.

Box-Breathing

Box-breathing is a technique which offers a big boost of energy and mental clarity. It’s an uplifting technique best practiced in the morning or throughout the work day to enhance our concentration. Box-breathing can be used as a tool to cope with stressful meetings, long days or bouts of worry and insomnia.

Here’s what to do:

1. Find a quiet spot if you can. If not, perhaps you could listen to a playlist like this one.

2. Place one hand on your lower belly and close down your eyes if possible.

3. Fully empty your lungs with a long, slow exhale.

4. Begin breathing in an equal sequence – inhaling for four counts, holding for four counts, exhale for four counts, hold for for counts.

5. Repeat this for 3-5 minutes, allowing any thoughts to be eased by the counting of your breaths.

4-7-8 Breathing

Also known as “The Relaxing Breath”, this technique will instantly soothe the body and mind. Developed from Andrew Weil, M.D. this is a practice which will ease you through overwhelm, triggers and dissociation by bringing the mind back into the present moment. Through regular practice, this technique will support your sleep-cycle and meditation practice by allowing you get into deeper states of relaxation quickly.

Here’s what to do:

1. Find a quiet spot if you can and press play on this playlist.

2. Fully empty your lungs of air with a long, slow exhale.

3. Breathe in through your nose for 4 seconds, hold your breath for 7 seconds, exhale out of your mouth for 8 seconds. This counts as one cycle. You may like to repeat this for up to 8 cycles.

4. To accompany 4-7-8 breathing, you can visualise white light entering your body on the inhale. As you hold your breath, visualise it spreading all throughout your body. As you exhale, visualise any stress, tension or negative energy leaving your body.

For an extra mental health support, shop my collection of Conscious Crystals below or join my weekly Self-Love sessions.