How to relieve anxiety and stress with just your breath

In the UK, we have been in lockdown since March 23rd 2020. Children are having some form of home schooling, people are being placed on furlough or have even lost their jobs and anyone who can work are facing their own challenges. Keyworkers are more at risk and some people are working more hours trying to keep businesses going in times of uncertainty. What this pandemic has shown us all, is how we are all connected.

In the face of adversity, anxiety is at an all time high and working on our breath can really help. Here is a practice to support you whenever and wherever you are.

No matter where you are, whether shopping in a supermarket or waking up in the middle of the night, if you start to feel anxious, stop and take note of your breath. Relax your tongue and concentrate on your inhale, through your nose and breathe in deep, to the bottom of your lower abdomen. About 2-3 fingers width from the bottom of your naval is called your Hara where you can try to take your breath down to. Also inhale slowly to around a count of 5 or more or to whatever is comfortable for you. On your exhale, you will feel your lower abdomen retract and move towards your spine. Exhale slowly again to a count of 5 or more or to whatever is comfortable for you.

Try this for 5 breaths, breathing in and out deeply and see how you feel. Whilst this practice is a great way to relieve anxiety and stress, it is most comfortable when you are sat or led down with your eyes closed but I don’t suggest you sit down with your eyes closed in the middle of the supermarket or where it is not safe to do so…

You can build upon this practice by extending the amount of breaths. You can also practice when in your garden or when walking in nature. Give yourself permission to just stop for a few minutes each day to breathe. Please note, should you feel dizzy at any time, stop immediately and return to your normal breathing pattern.

Wishing you all and your family and friends stay safe and well.