Meghan Livingstone
3 Deep Breathing Exercises to Reduce Stress & Anxiety
**Techniques begin at 3:10** Hi everyone! Life's been a little stressful lately, so here are 3 easy deep breathing exercises I've been using a lot to help calm and relax. How do you like to de-stress? Which techniques do you use? Leave me a comment below, and give this video a thumbs up if you enjoyed it!
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Disclaimer: This video is for informational purposes only and does not substitute or replace medical advice.
Meghan Livingstone, CNP
Holistic Nutritionist
xoxo
hello everybody out there how are you today I'm going to be sharing with you three breathing techniques that I really like to use if I'm feeling really stressed out or really anxious I've been more stressed out than usual lately and I find that anytime I'm feeling anxious or stressed out that I tend to kind of naturally gravitate towards breath work and taking some deep breaths and I always always find that it helps to calm me down so so much and So lately I've kind of been playing around with a few different techniques um that I really love and I just wanted to share them with you one of the reasons why deep breathing is so great and helps to calm us down is because it helps to activate our parasympathetic nervous system so that's kind of what governs rest and digest and our ability to really calm down helps to slow down our heart rate reduce our blood blood pressure relax our muscles um slow down our breathing obviously and so it's just such an incredible tool to use if you're feeling stressed out you can do it anywhere at any time it's always available to you it costs nothing of course and it's um easy and effective and if you have maybe a really high stress job or you're going through a really stressful situation or maybe you are a little bit more of an anxious person than taking the time each day if possible even if it's for just 1 minute or 5 minutes to do some deep breathing and to focus on our breath can make such an enormous difference in how we manage our stress levels and how we feel so the three breathing techniques that I'm going to share with you guys today are Pur lip breathing equal breathing and Alternate nostril breathing and before I begin I want to let you guys know that when you're doing deep bre breathing there's obviously lots of different methods in the way of how many seconds you inhale and how many seconds you exhale and there's lots of different ways to go about it that way um but I think that the best way for you to do it is what feels the most comfortable and the most calming for you so sometimes I like to just take an inhale for 5 seconds and maybe I'll exhale for 8 seconds or sometimes I'll switch it up a bit or just kind of flow with what's working to calm me down down and I think that that's the best thing um regardless of whether the technique states that you have to inhale for exactly 4 seconds I think just kind of just kind of go with it and and just listen to your body in how you feel the best so before you begin of course you want to be seated very comfortably ideally in comfortable clothing but of course it doesn't really matter if you're doing this on the bus or on the train or at your desk um you can do it anywhere but ideally just seated very comfortably you don't want to be slouching you don't want to be you know too upright you just want to be comfortable you can rest your hands in your lap that's usually what I like to do or you can put a hand on your chest a hand on your abdomen whatever works for you so the first technique here is called pursed lip breathing I think it's also known as resistance breathing um just because the way that you exhale the air is forced to come out a lot slower because you're pursing your lips and I find that this is probably one of my most favorite deep breathing techniques what you do is you're going to inhale anywhere from 4 to 5 seconds and then you're just going to Exhale with pursed lips you can time it if you want to kind of breathe out for 5 seconds I just kind of let the air naturally flow out in whatever amount of time that it takes and inhale through the nose for 4 seconds and exhale inhale 4 seconds and exhale and again inhale for 4 seconds and exhale Techni the second technique that I'm going to share with you is called equal breathing and this one is where you you essentially breathe in for 5 seconds and you'll breathe out for 5 seconds with this one you are also breathing exclusively through your nose so your inhaling through your nose and you're exhaling through your nose and with this one I actually like to Exhale um for a little longer like specifically seven or 8 seconds because I find that the the slower the exhale the longer the exhale the the more calmer I feel so this one's quite straightforward you're just going to inhale for 5 seconds through your nose no and you're going to Exhale for 5 seconds or for 7 to 8 seconds through your nose as well inhale 5 Seconds exhale inhale 5 Seconds exhale the idea of course behind deep breathing is to take those long inhales long exhales and that's what works to relax your nervous system the last technique that I'm going to share with you guys is called alternate nostril breathing I'm sure some of you have heard of this one there's a few ways that you can do this with your hand um the most traditional I believe is where you will leave your thumb and your outer two fingers open and then these two will close so what you're going to do is with your thumb you're going to cover your right nostril and you're going to inhale through your left nostril going to release the thumb cover your left nostril with your ring finger and exhale through the right and you're going to inhale through the right cover the right nostril with your thumb and exhale through the left and then we can do it again you can inhale through the left comfor the left nostril release the right exhale through the right so you can keep following that alternate nostril breathing for as long as feels comfortable for you maybe 1 minute maybe 2 minutes you can do it for 5 minutes and the best part about this particular technique is that it's very very balancing for our left and right brain I find it's probably the most balancing out of all of the techniques so those are the three techniques that I wanted to share with you guys that I find really work for me when I'm feeling really stressed out I hope that you give one of them a try especially if you are a little bit stressed out or anxious right now and just experiment with it and see how it works for you and just notice how much it really helps to calm you down leave me a comment below if you have any um stress management techniques that you guys use or if there's any other breathing techniques that you really really love I would love to hear below and give this video a thumbs up if you enjoyed it and I will see you guys in my next video bye cortin is found in the skin of apples and is one of the reasons why it's so important for us to enjoy apples with the skin
#Deep #Breathing #Exercises #Reduce #Stress #Anxiety
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Meghan, I encountered this video 8 years ago and wanted to watch it again to brush up on your recommendations. I didn't realize until I searched for you just now that you have many "how to" videos. I'll have to look them over after getting a good result with this first one. Kindest regards!
Thank you
I didn't need your life story.I needed relief from my anxiety attack.
Why does everybody talk when we're stressed out?Please just do the exercise that we can stop freaking out.
this b1tch talks a lot..uzeless..skipping this vid
FK u…just come to the point B1tch
MOOIE meisjes zijn nooit alleen correct zexy lingerie prachtig, ❤,
One most important step while doing the breathing exercise is fill your stomach up while breathing in and release the air out from mouth while breathing out stomach should clench.. feel the difference when you do this..
Awww I found this in my playlist called “ This playlist is for after being betrayed “ and it was full of stuff to relax like a few motivational music videos in the playlist. Video about how to forgive and forget, being your own best, how to stop caring, 9 warnings of serve depression 😭. I seriously need use all these now cause I went through another betrayal and a trauma I trying to cope like ptsd from work that I quit from and the ex friends that told me to stop being depressed and find a job, but my mind just not in the right state I just in a mess I can’t focus on anything, I don’t feel joy in what I like 😭. I usually listen to relaxing music to relax me but after this trauma my mind is in a mess I can’t think straight I forgot to on it. I also got diagnosed with eczema which itches all the time and stabbing and burning sensation I can’t cope with the itch I just gave up hope trying to almost live and just lay on the bed skipping meals while crying in pain , I still try eating dinner but it’s hard to eat I have too much on my mind and the itch makes my arm irritable to move
I really enjoy these tips but the background music is so distracting and not relaxing lol
I suffer stress problem for more than 5 yrs but now I start deep breathing when necessary. I hope to be better soon .
Ditch the twilight zone music
Thanks, Breathing exercises its gonna be one of the new things a wanna learn. Just practicing already feel better 😀
I like the nostril breathing.
Now these assholes are forcing unskippable ads on us, FUCK GOOGLE!
IT IS ALL VERY GREAT AND HELPFULL i JUST FIND THAT THE "TRADITIONAL" WAY TO HOLD YOUR FINGERS WHEN DOING ALTERNATIVE NOSTRIL BREATHING VERY UNCOMFORTABLE AND END UP CONCENTRATING MORE ON THAT THAN BREATHING SURELY YOU CAN USE ANY OF THE FINGERS YOU FEEL COMFORTABLE WITH?
I feel great after a try your method thank you.
VERY beneficial and useful! I find the equal breathing especially beneficial! Thanks for posting and sharing!
Ty,❤and you are adorable
Thank you so much
On my way to a stressful job and decided to do some breathing techniques. I’ve never tried the switching nostrils one, but I do like that one the best it seems like that one provided me with the most stress relief. Thank you for this tip.
I'm more relaxed just looking at you and listening to your voice
ThankU for Taking The 0:00 2 Teach Us These Techniques The Last One Worked for Me…. #ThankU
Pls get to the point…please
I already do all of these. This with essential oils helps so much.
Way to long to get started
This is really helpful in managing stress levels. I personally do breathwork when I am in a lot of stress and feeling anxious
Useful video. For overthinking problem be careful what you feed your mind. Avoid comparing your life with others, reduce watching negative social media and avoid constipation as it affects the mind instantly. Your breathing is related to the brain [mind] and gives relief from stress-anxiety. For a relaxed mind observe the sensations of your incoming-
outgoing breath sensations at the entrance of the nostrils for 5-10-15 minutes or more. You can sit or lay down on the bed–eyes closed–No deep breathing. Don’t fight your thoughts. With practice the mind will relax. Never meditate with expectations but with self-awareness. Observe your breath anywhere –anytime-before sleep, at work, when travelling, taking a walk, etc with eyes open or closed. Like me make breath observing a lifetime habit to have a better life. Best wishes–Counsellor.Thank you ma'am was very helpful 🙏
Thank you so much
Thank you🧡🧡 You're a Gods gift to us
Thank you ❤️
The nose exercise work for me 👍 but what’s to do if my nose are clogged
This is plagiarism ! You should have indicated where you learned this from.
Thank you, meghan for your so important help. This video is very important and informative that everyone of us should know. It will help and definitely others.
Thanks for adding alternate nostril breathing for stress management. This is called Pranayama/Anulom-vilom in Sanskrit and it is highly beneficial and can be used to go into a meditative state quicker. thanks a lot. For Holistic well-being you really provide great content @Meghan Livingstone. God bless you!!🙏🙏🙏
"Equal breathing" is the way that humans extract energy from the oxygen in air, and then detoxify the carbon dioxide that is otherwise stored as fat. "Alternate nostril breathing" is the fastest way to eliminate nausea, dizziness and vertigo… it usually only takes 30 seconds. I would love to teach you how to eliminate a migraine quickly, for free…
Thanks
Thanks cute lady 🙏
Thank you miss megan for teaching us how to remove stress
i will try, i suffer anxiety whole my life,xxx
these are old Indian pranayama techniques. Give credit where credit is due.
I've been having trouble sleeping
I heard about the Forwago and decided to give it a try. I am more than grateful for the plans which helped me to improve my physical and mental health. Definitely, I would recommend everybody to try it!
https://youtu.be/UnTwiQY2hcM
Hey" that was great.
Faster eft by Robert Smith is an awesome tool from major to minor things tap them away its brilliant 🔑
Oat and a boat.
She must be Canadian. (out and nose). Thank you for these techniques. I definitely need them.
I'm Indian But I Started Yoga Today with This Video Thanks Sister 😊
Three months ago I found out about the program called Forwago. It is amazing how this program helped me to change my perspective and taught me to think more positively and to be more grateful.