To help with my stress and anxiety I have used these techniques to become more relaxed...I use both breathing techniques daily...it has become so much so that I deep breathe almost naturally to the surrounding situations...and I absolutely love the "Vagus" breathing because I can feel it working fast!!
There are 2 ways i was taught to breathe to calm my stress and anxiety...Deep breathing and "Vagus breathing" Please talk to your doc before doing these techniques..I wouldn't want anyone to feel dizzy or faint..
Take deeper breaths. Instead of thinking about whatever it is that has you anxious and upset, move into a more relaxed state by concentrating on your breathing. Take a slow count of three, five or seven for each inhalation and each exhalation. Closing your eyes can increase the effect. Focus on your breathing and it will calm you...when I first begin to deep breathe...I feel my chest and shoulders move up and out with the inhalation and exhalation...I then hold my abdomen and work on my breathing so that it doesn't come from my chest ..but it comes from my abdomen...this is deep breathing that cleanses you!
The second breathing technique..I have named "Vagus breathing"...it may have another name..this is just the name I gave it...It is all about stimulating and activating the vagus nerve...
The vagus nerve carries incoming information from the nervous system to the brain, providing information about what the body is doing, it regulates the heart beat, and controls muscle movement...It also sends out messages of peace and calming relaxation throughout your body
In Vagus breathing....During exhalation (letting your breath out)your heart rate decelerates and the vagus becomes active. By slowing down your breathing you create more vagal activity, accentuating its relaxing and regenerating effects.
This is how I was taught to Vagus breathe
1) take in a deep breath...while inhaling... start to count numbers...
2) when you exhale... do so slowly for double the time that you have inhaled.. (for example if you inhaled to the count of 4...you will slowly exhale to the count of 8.. if it is 5 then slowly exhale while counting to 10..etc..) I found this to be an easy way for me to focus on my breath...tuning out everything around me...Don't worry if your exhalations don't last double the time of your inhalations..it takes a bit of practice...and don't worry about a small number in inhalation..as you practice you will get better and better!
I Vegus breathe for 10-15 minutes a day...some people say do it for 15-20 min. a day..I found even 4-5 minutes a day helped to lower my anxiety! I have even fallen asleep while vagus breathing! Talk about wonderful relaxation!!
Enjoy relaxation breathing! I hope it works for you...as well as it does for me...