The step: Explore a breathing practice
Calm is a free app that provides several courses, meditation sessions, breathing exercises, and mindful tools without a paid membership. However, much of the site requires a subscription.
However, as we entered the new year, Calm offered a 30-day reset course designed to help us manage stress, sleep better, and live a happier, healthier life.
Even as we move into February you can still access the New Year Mental Health Re-Set and receive a free calendar, journal and daily emails with great content.
Here we focus on breathing and some great techniques that you can try for free.
The science
Changing the depth and speed of your breathing has a profound impact on your mental and physical health. It can reduce your heart rate, lower blood pressure, boost your mood, and reduce stress and anxiety by activating the parasympathetic nervous system.
The secret to regulating breathing quickly & easily
Each time you notice yourself holding your breath (which happens more than you might think and we generally need to remind ourselves to do this!), try this quick technique:
Inhale slowly through the nose for a count of four.
Hold for two.
Exhale through the mouth for a count of eight. See how that feels.
Taking the next step
If you want to try something extra then Anchoring with the Breath for 4 minutes with Jay Shetty - Learn to steady yourself with Breath is a good place to start.
How to Breathe Properly and Why It Matters explores how breath can be used as a tool to support mental and physical well-being. This blog provides in-depth information on:
How breathing works
How breathing connects the body and mind
The science of stress and breathing
The benefits of nose breathing
This is followed by 7 stress-busting breathing techniques:
Diaphragmatic breathing or belly breathing, involves taking slow, deep breaths through the nose, expanding the diaphragm rather than the chest. To practice, sit comfortably and place one hand on your chest and the other on your abdomen. Take a deep breath through your nose, allowing your diaphragm to expand. Exhale slowly through the mouth. Repeat several times or try out this Guided Breathing exercise with Anna Acton.
Breath focus - A simple, effective technique that focuses solely on your breath and removes any other thoughts. Close your eyes and take slow, deep breaths, concentrating on the sensation of air moving in and out of your lungs. Try doing Pause to Breathe which is a simple breathing meditation.
Lion’s breath - This technique is especially good for releasing tension in the face and chest. Inhale deeply through the nose, open your mouth wide, and stick out your tongue as you exhale, making a 'ha' sound or try this Breathing Room meditation whenever you need to release tension and ease stress.
4-7-8 breathing - A calming breath that can be easily slotted into your day whenever needed. Inhale through the nose for 4 seconds, hold the breath for 7 seconds, and exhale through the mouth for 8 seconds. You can also have a go at Breathe into Relaxation the next time you’re feeling stressed and need to re-centre yourself.
Box breathing - you may know this as square breathing. It involves inhaling, holding the breath, exhaling, and pausing for an equal number of counts - aim for 4’s. It's great for calming the nervous system and can be done anytime and anywhere.
Ocean breath - Inhale deeply through the nose, filling your lungs. Exhale through the nose while constricting the back of your throat (Use your tongue on the roof of your mouth), making an ocean-like sound. This technique can be calming and grounding. Breathe Bubble will enable you to explore this technique.
Alternate nostril breathing - This involves breathing in through one nostril while closing the other with a finger and then exhaling through the other nostril. It can help create a sense of calm and focus. Whenever you need to ground and focus yourself, tune into Reset with the Breath.
The Essentials is a free collection of content and tools from Calm designed to help you take care of your mental health. You can find all the information and content here.
It includes a selection of YouTube videos that cover the following topics: Anxiety, stress, low mood, grief, physical health, negative thoughts and sleep.
Calm isn’t the only resource out there, so if you are looking for some alternatives then you could try the links below:
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