3 BREATHING EXERCISES TO CALM ANXIETY AND STRESS

1. Practice Pause Breath to regroup and shift your mindset.

Stop what you’re doing and take a moment to pause. Place a hand on your chest, close your
eyes if that’s comfortable, and take a few deep breaths. Feel the rise and fall of your hand on
your chest. Do this deep belly breathing for a minute to help slow down your mind and body.

2. Practice Extended Exhale Breath to calm the nervous system.

Place both palms on your chest (or on your lap) and close your eyes, if that’s comfortable. Take a
deep inhale for 3 to 5 counts. Then exhale slowly for 6 to 10 counts. Make your exhale twice as
long as your inhale. Repeat for a few moments.

3. Practice Alternate Nostril Breathing to balance your energy.

Place your middle finger of your right hand on your forehead between your eyebrows (third eye
center). Close your right nostril gently with your right thumb and inhale slowly through your left
nostril. Pause at the top of your inhale and release your right thumb. Close your left nostril gently
with your ring finger and exhale slowly through your right nostril. Pause at the bottom of your
exhale then inhale through your right nostril. Pause at the top of the inhale, release your ring
finger, close your right nostril with your thumb, and exhale through your left nostril. Repeat these
steps at least four times.