6 Breathing exercises to help relieve anxiety, stress and allow you to feel more grounded.

The other exercises are more advanced. But all of these exercises can help you relax and relieve stress.

Breathing exercises don’t have to take a lot of time out of your day. It’s really just about setting aside some time to pay attention to your breathing.

Here are a few ideas to get started:

• Begin with just 5 minutes a day, and increase your time as the exercise becomes easier and more comfortable. It can help relax the mind relieve headaches as well as give you energy and focus.

• If 5 minutes feels too long, start with just 2 minutes.

• Practice multiple times a day. Schedule set times or practice conscious breathing as you feel the need.

Starting up with a nice easy one.

1. Belly Breathing

Belly breathing is easy to do and very relaxing. Try this basic exercise anytime you need to relax or relieve stress.

1. Sit or lie flat in a comfortable position.

2. Put one hand on your belly just below your ribs and the other hand on your chest.

3. Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move.

4. Breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in, and use it to push all the air out.

5. Do this breathing 3 to 10 times. Take your time with each breath.

6. Notice how you feel at the end of the exercise.

Practice belly breathing or diaphragmatic breathing for 5 to 10 minutes 3 to 4 times per day.

When you begin you may feel tired, but over time the technique should become easier and should feel more natural.

The next is one i want to show you is one of Paul Chek's favourite for checking into that throat chakra.

2. Alternate nostril breathing

Alternate nostril breathing, known as nadi shodhana pranayama in Sanskrit, is a breathing practice for relaxation.

Alternate nostril breathing has been shown to enhance cardiovascular function and to lower heart rate.

Nadi shodhana is best practiced on an empty stomach. Avoid the practice if you’re feeling sick or congested. Keep your breath smooth and even throughout the practice.

To do this:

1. Choose a comfortable seated position.

2. Lift up your right hand toward your nose, pressing your first and middle fingers down toward your palm and leaving your other fingers extended.

3. After an exhale, use your right thumb to gently close your right nostril.

4. Inhale through your left nostril and then close your left nostril with your right pinky and ring fingers.

5. Release your thumb and exhale out through your right nostril.

6. Inhale through your right nostril and then close this nostril.

7. Release your fingers to open your left nostril and exhale through this side.

8. This is one cycle.

9. Continue this breathing pattern for up to 5 minutes.

10. Finish your session with an exhale on the left side.

After you have mastered belly breathing, you may want to try one of these more advanced breathing exercises. Try all three, and see which one works best for you:

3. 4-7-8 breathing

This exercise also uses belly breathing to help you relax. You can do this exercise either sitting or lying down.

1. To start, put one hand on your belly and the other on your chest as in the belly breathing exercise.

2. Take a deep, slow breath from your belly, and silently count to 4 as you breathe in.

3. Hold your breath, and silently count from 1 to 7.

4. Breathe out completely as you silently count from 1 to 8. Try to get all the air out of your lungs by the time you count to 8.

5. Repeat 3 to 7 times or until you feel calm.

6. Notice how you feel at the end of the exercise.

4. Resonant or coherent breathing

Resonant breathing, also known as coherent breathing, is when you breathe at a rate of 5 full breaths per minute. You can achieve this rate by inhaling and exhaling for a count of 5.

Breathing at this rate maximises your heart rate variability (HRV)

To do this:

1. Inhale for a count of 5.

2. Exhale for a count of 5.

3. Continue this breathing pattern for at least a few minutes.

5. Deep breathing

Deep breathing helps to relieve shortness of breath by preventing air from getting trapped in your lungs and helping you to breathe in more fresh air. It may help you to feel more relaxed and centred.

To do this:

1. While standing or sitting, draw your elbows back slightly to allow your chest to expand.

2. Take a deep inhalation through your nose.

3. Retain your breath for a count of 5.

4. Slowly release your breath by exhaling through your nose.

6. Lion’s breath

This one is a little more challenging but can be fun and silly and allow you to open up the throat chakra and open up the TVA.

It is also an energising yoga breathing practice that is said to relieve tension in your chest and face.

It’s also known in yoga as Lion’s Pose or simhasana in Sanskrit.

To do this:

1. Come into a comfortable seated position. You can sit back on your heels or cross your legs. I like to sit in frog pose when i do this.

2. Press your palms against your knees with your fingers spread wide.

3. Inhale deeply through your nose and open your eyes wide.

4. At the same time, open your mouth wide and stick out your tongue, bringing the tip down toward your chin.

5. Contract the muscles at the front of your throat as you exhale out through your mouth by making a long “ha” sound.

6. You can turn your gaze to look at the space between your eyebrows or the tip of your nose.

7. Do this breath 2 to 3 times.