Anxiety upsets the natural rhythm of our breathing. When the brain perceives a threat, it shifts the nervous system into an alarm state, making the breath rapid and shallow. This is helpful when facing a saber-toothed tiger, but it’s overkill when triggered by many modern-day stressors, such as traffic jams, deadlines, and tense conversations.
To soothe an overstimulated nervous system, we have to relearn healthy breathing. One way to do this is with a practice like Equal Breathing. Known as “Sama Vritti Pranayama” in the yoga tradition, this technique encourages longer inhalations and exhalations of equal length. This relaxes both the body and mind, improving well-being.
Use this practice with clients struggling with anxiety, mood disorders such as depression, or intense emotions.
Duration: ~11 minutes
Suggested UsesEducation: Teach clients how to slow and lengthen their breathing to relax and ground themselves.
Practice: Remind clients that this technique may not deliver immediate results, as it takes time to change the habit of shallow breathing. For the best results, encourage them to practice daily for two to three weeks. If they find it too challenging or frustrating, consider a more straightforward relaxation exercise, such as a guided visualization.
Download: The license on this exercise allows you to share the audio file (MP3) with your clients so they can practice at home.
