Breathe Easy: 4 Science-Backed Breathwork Techniques to Soothe Anxiety and Boost Well-Being

Navigating menopause can sometimes stir feelings of super intense anxiety and panic attacks. In our supportive women’s yoga group, we emphasise the power of breath work to foster relaxation and well-being. Let’s explore four effective breathing techniques, supported by current research, to help alleviate anxiety:

Diaphragmatic Breathing

Also known as ‘belly breathing’, this technique engages the diaphragm to encourage deep, full breaths. By focusing on expanding the abdomen rather than the chest, diaphragmatic breathing promotes relaxation and reduces stress. Research indicates that practicing diaphragmatic breathing for 20 to 30 minutes daily can significantly lower anxiety levels. 

How to Practice:

• Sit or lie down in a comfortable position.
• Place one hand on your chest and the other on your abdomen.
• Inhale deeply through your nose, allowing your abdomen to soften and expand while keeping your chest relatively still.
• Exhale slowly through your mouth, feeling your abdomen fall.
• Repeat for several minutes, focusing on the rhythmic rise and fall of your abdomen.

Box Breathing

This method, also known as ‘square breathing’, involves equal intervals of inhaling, holding the breath, exhaling, and holding again. Box breathing can help calm the mind and improve concentration. The British Heart Foundation suggests that techniques like box breathing can alleviate stress and enhance focus. 

How to Practice:

• Inhale through your nose for a count of four.
• Hold your breath for a count of four.
• Exhale through your mouth for a count of four.
• Hold your breath again for a count of four.
• Repeat the cycle several times.

4-7-8 Breathing

This technique, rooted in yogic practices, helps reduce anxiety and promote sleep by regulating the breath. A 2023 study indicates that the 4-7-8 breathing technique can help reduce symptoms of anxiety. 

How to Practice:

• Inhale quietly through your nose for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale forcefully through your mouth, pursing your lips and making a “whoosh” sound, for 8 seconds.
• Repeat the process up to four times.

Alternate Nostril Breathing (Nadi Sodhana)

This calming technique balances the nervous system and reduces stress. Research shows that regular practice of alternate nostril breathing can lower stress levels and promote feelings of well-being. 

How to Practise:

• Sit comfortably with your spine straight.
• Use your right thumb to close your right nostril.
• Inhale through your left nostril.
• Close your left nostril with your right ring finger, and release your right nostril.
• Exhale through your right nostril.
• Inhale through your right nostril.
• Close your right nostril again, release your left nostril, and exhale through the left nostril.
• This completes one cycle. Continue for several cycles, alternating nostrils.

Incorporating these breath work techniques into your daily routine can be a powerful tool to manage anxiety and enhance overall well-being. Join our friendly women’s yoga group to explore these practices together. Let’s yoga!