Holistic Health Tips: Breathing Exercises for Anxiety

🌬️ Holistic Health Tips: Breathing Exercises for Anxiety

At Alquimia Vitalité, we know that your breath is your most accessible healing tool. Conscious breathing helps calm anxiety, regulate your nervous system, and anchor you in the present moment. Explore these gentle, effective breathing practices:

🌬️ 1. Box Breathing (Square Breathing)

Perfect for moments of panic or overwhelm. It restores a sense of control and rhythm.
How to do it:

• Inhale for 4 seconds

• Hold for 4 seconds

• Exhale for 4 seconds

• Hold for 4 seconds
  Repeat for 4–6 rounds, ideally in a seated position.

🌿 2. 4-7-8 Breathing

This technique slows the heart rate and encourages deep relaxation.
How to do it:

• Inhale through the nose for 4 seconds

• Hold the breath for 7 seconds

• Exhale through the mouth for 8 seconds
  Do this for 4 breath cycles before bed or during stressful moments.

🌀 3. Alternate Nostril Breathing (Nadi Shodhana)

Balances the left and right sides of the brain and soothes anxiety.
How to do it:

• Close your right nostril, inhale through the left

• Close your left nostril, exhale through the right

• Inhale through the right, exhale through the left
  Repeat for 5–10 rounds slowly and mindfully.

💧 4. Belly Breathing (Diaphragmatic Breathing)

Great for those who carry anxiety in the chest. It encourages deeper oxygenation and calm.
How to do it:

• Place one hand on your chest, one on your belly

• Inhale through the nose, letting the belly rise

• Exhale through the mouth, feeling the belly fall
  Continue for 3–5 minutes daily.

🕯️ 5. Ocean Breathing (Ujjayi)

Used in yoga, this helps center the mind and soothe the body.
How to do it:

• Inhale deeply through the nose

• Exhale through the nose while slightly constricting the throat, creating a soft ocean sound
  Repeat slowly for 5 minutes.

Your breath is your sanctuary.
Use these techniques to reset, recharge, and return to yourself—where calm always resides.

🔗 Book a calming session
📍 103-985 Ave Saint-Charles, Laval, QC H7V 4A5
💆‍♂️ Let your breath guide you—then let our hands support your healing.