The method I have provided here is the absolute most effective breathing technique you may come across. I have utilized and tweaked various recommended ways to enhance my own breath in countless ways. The greatest method I have stumbled upon is the one I am sharing here today, as it is the proper way to breathe, thus reaps the most benefits.
It helps quite a bit when your anxiety is high, or if you’re in a terrible mood. You can do it in public, nobody will notice, I promise. No dragon breath.
Inhale slowly through your nose, counting 4 seconds, allowing your belly to expand outwards. (If you feel it difficult to expand your belly with your breathe, do it in small expansions and with practice, you will notice that you are able to hold much more breath and breathe much more deeply than before.)
Whatever you do, try not to breathe into your chest, as this only creates more tension and stress in your body, heightening our cortisol levels and leaving the bottom portion of the lungs without oxygen. An article published by Harvard Health Publishing explains that diaphragmatic breathing (breathing into your belly) immediately elicits a “relaxation response.” You can read more about that here.
Hold your breath for 3 seconds.
Exhale slowly, and with resistance, through your mouth (or nose, whatever feels best to you) for 6 seconds. This time, let your belly tighten.
In focusing on your breath, you can turn this into a meditative practice. Practice often and this will become natural to you, and when anxiety is high, its best to do at least 3 reps of this technique to bring it down immediately.