Live in the breath…

Here are two simple breathing exercises or techniques that can help reduce anxiety:

Diaphragmatic (Belly) Breathing:

• How to do it: Lie down or sit comfortably. Place one hand on your chest and the other on your belly. Inhale slowly and deeply through your nose, allowing your belly to rise (your hand on your belly should move, while the one on your chest remains still). Exhale slowly through your mouth, feeling your belly fall.

• Why it helps: This technique engages the diaphragm, promoting deeper breaths that activate the parasympathetic nervous system, which is responsible for the "rest and digest" response, counteracting the "fight or flight" response associated with anxiety.

4-7-8 Breathing Technique:

• How to do it: Inhale quietly through your nose for a count of 4. Hold your breath for a count of 7. Exhale completely through your mouth, making a whoosh sound, for a count of 8. Repeat this cycle for at least three to four breaths.

• Why it helps: The prolonged exhalation in this technique helps to slow the heart rate and calm the nervous system. The focus on counting also provides a mental anchor, distracting the mind from anxious thoughts.