Breathing Strategies and Tips

    Breathing techniques can be very beneficial for managing stress and anxiety, which I'm sure are emotions we are all feeling during the busy and rough times of college. Focusing on our breath can activate the body's relaxation response, reducing tension and promoting a sense of calm. 

Below are some breathing techniques that you should try out.

  1. The 4-7-8 method helps to put a person in a relaxed state of mind, keep them grounded, and reduce anxiety. To execute this method, inhale through your nose for four seconds, hold it for seven seconds, exhale through your mouth for eight seconds, and then repeat until satisfied.
  2. Box breathing goes by many other names, but it refers to the idea that a box has four sides, shown by inhaling, holding, exhaling, and holding your breath, each for a count of four.
  3. Belly breathing consists of contracting the diaphragm by placing one hand on your chest and one on your abdomen, inhaling through your nose for four seconds while imagining your stomach filling up with air, holding your breath for two seconds, exhaling through your mouth for six seconds while imagining your stomach deflating, and repeating the process until satisfaction.
A friend introduced the 4-7-8 method to me, and it has been quite helpful during times when I needed it most. I recommend that method if you are looking for something easy and simple!

Location: Pennsylvania, USA

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