"Just Breathe" is such a common phrase people use when trying to help someone calm down, but what does it mean? There are so many different ways to breathe. Should you do it through your nose, mouth, left or right nostril, fast, slow, more exhale than inhale? The fact is, it can be difficult to "just breathe" if you do not have a clear understanding of what that should mean in the specific instances of overwhelm, extreme anxiety or stress.
Since "Just Breathe" is such a powerful thing, people going so far as too permanently tattoo it on their bodies to remember, it helps to have a technique attached to the phrase to give it true and impactful meaning.
Breathing exercises are a great way to incorporate mindfulness into your daily routine and take a momentary step back to focus on your own regulation. Taking a few moments each day to focus on your breathing can help to reduce stress and anxiety, as well as help to clear your mind.
Deep breathing can help to reduce the physical effects of stress, such as increased heart rate and tight muscles. There are many different breathing exercises that can be used, such as the rather simple box breathing technique or the more advanced 4-7-8 technique.
The box breathing technique is a simple yet effective exercise that can be visualized as going around a box with four equal sides. This what the Navy seals actually use. It involves inhaling for a count of four, holding your breath for a count of four, exhaling for a count of four, and holding again for a count of four. This technique can be done any time of day, but it is especially beneficial when done first thing in the morning.
Check out the video below -
The 4-7-8 technique is a breathing exercise where you inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. This technique is useful throughout the day, especially when feeling overwhelmed or stressed, and before going to bed.
Check out the video below -
Breathing techniques are powerful tools that can help adults with ADHD better manage their symptoms and improve their quality of life. With the help of digital apps like Brili Routines, it is easier than ever to incorporate these practices into your everyday routine. Add them as a quick task in routines you know will be stressful or anxiety inducing to help regulat yourself.
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