3 Yoga Breathing Exercises for Anxiety

3 Yoga Breathing Exercises for Anxiety

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Hi I’m Caren Baginski, and this is Willow,
and today we’re going to share with you three pranayama exercises that you can
do to relieve anxiety, worries and stress. Now, chances are you probably don’t pay a lot of attention to how you breathe every day, am I right? I mean, most of us are way too busy with our days to even catch a deep breath sometimes. That’s why pranayama is so essential for helping you to find
moments of calm during the chaos. Pranayama, by the way, just means breath
control. So let’s go ahead and get started with pranayama exercise number
one, which is simply elongating your exhales. What this will look like is we
will inhale together to a count of four and then we will exhale to a count of
maybe 6 or even 8 if you can stretch out the breath for that long. So first we
will just practice one together. I’ll count you through it and then I’ll let you
practice on your own, and you can follow along as I breathe. So come to a nice
comfortable seat, preferably your hips above your knees, or if you’re seated in
a chair that’s great too. Rest your hands in your lap or on your knees, and you’ll
go ahead and close your eyes. And then we’ll take a big breath in through the
nose, just even and easy, and big breath out. Let it go. Now we’ll inhale: one, two
three, four. Exhale: one, two, three, four, five, six. Inhale: two, three, four. Exhale:
two, three, four, five, six. Inhale with that count. Exhale longer. Continue at your own pace, making this
count work for you, rather than forcing tons of breath into the body and forcing tons of breath out, just simply work with what is available through your inhale and
through your exhale. We’ll take one more… and gently open your eyes. Just observe
in that short period of time, maybe how you’ve already started to shift.
Moving on to the second pranayama: Kapalabhati. So this is Skull Shining
Breath. This breath is a forceful exhale while pulling the abdomen in toward you.
So what I’d like you to do now is place both of your hands on your abdomen. You
can place one hand above the other or right here on your abdomen, and then
gently press your hands in and let that breath come out through the nose.
So feeling that belly come in and feeling that forceful exhale come out
through the nose. Now what we’ll do is we’ll take 10 rounds just focusing on
that exhale. We’ll fill up with an inhale and then we’ll exhale, exhale, exhale,
about one exhale per second. So don’t worry if you don’t catch on at first.
This is a little bit more… requires more awareness of pulling the abdomen in to
send the breath out. So once again close your eyes. We’ll take a big breath in, now
exhale, one, two, three, four, five, six, seven, eight, nine, 10. Deep breath and follow
along. Another inhale, exhale. Inhale nice and deep, relax the hands
down and exhale nice and deep and even. Open the eyes. That was interesting, huh?
Sometimes it’s hard to find that pull, but usually by the third round you’re
able to settle into the breath. That is great for increasing mental clarity,
clearing out all the thoughts. You may even feel a little bit more lightheaded
right now. Our third pranayama exercise is Nadi Shodhana and this is Alternate
Nostril Breathing. We’ll begin by taking our right hand up and press the first
finger and the middle finger into the palm, and then match the ring finger open
with the pinky, and the thumb will remain open as well. If it’s not comfortable for
your hand, you can simply open up through the pinky, but this is the more
traditional way in Mrigi Mudra. We’ll close off the right nostril with the
right thumb and inhale through the left. Now close the left with the ring finger,
exhale through the right. Inhale right, gently close the nostril, exhale left.
Now close the eyes. Inhale left, close, exhale right. Inhale right, close and
exhale left. Inhale, exhale right. Inhale, exhale left. Inhale, exhale right.
Last round on your own. Inhale, finally exhale out the right nostril.
Bring the hand down to the lap, inhale through both nostrils and exhale through
both nostrils. Gently open the eyes. Notice any sensations in the nostrils,
perhaps both feel very open. This is a very balancing breath for both sides of
our bodies to come back to center and back into balance. So those were the
three exercises. Thank you so much for practicing. You can find more on my
website CarenBaginski.com and stay tuned because I have a special program
coming up if you are struggling with self-doubt, anxiety, depression that I
think you will really love. Namaste.

100 thoughts on “3 Yoga Breathing Exercises for Anxiety”

  1. I'm a newbie guy to this kinda thing, bad back has me desperate. How can you continue to exhale more than you inhale? Am I misunderstanding or over thinking this?

  2. I love breath work! It's so important to practice regularly and definitely has amazing benefits for reducing anxiety.

  3. Hi, thanks for this video been struggling recently with panic attacks as of late but during my last episode I followed your video and it seems to be helping me I shall look through your other videos now ☺ thanks

  4. I've revisited this after again after a few months
    Just as amazing as the first time. Thank you caren, incredible work!

  5. Great video Caren, I actually use 1:2 ratio breathing for all my athletes to control their emotions and focus.

  6. Thanks so much for this. I will be following your other videos.Just learned how to breathe properly for health last month. Thanks for sharing.

  7. Thank you so much! This is incredible. I'm struggling with frequent anxiety attacks and this really helped to ward one off just now.

  8. I have anxiety attack 24/7. Not kidding. I can´t breathe and it´s purely psychosomatic. I feel strong pressure under my sternum. I feel pressure on my ribs and stomach, whole torso. It´s like something is crushing my ribs and with it crushing my lungs. Even slow walking is huge problem. And don´t get me start on staircases. Cause is my work. I am over stressed.

  9. Great exercises. But that music!! So modern-day-commercial… something a bit more meditative or Indian would have been nice.
    Regardless, I appreciate the advice, especially that last exercise, very balancing.

  10. This is great for regulating breathing in the midst of high anxiety. I have found it really helpful and try to do it at least a few times a week. Thanks you!

  11. Thank you very much for uploading this. I'm in the middle of a job hunt in a foreign country in a foreign language, and I feel almost overwhelmed by stress and anxiety, but these exercises help me regain calm and keep my sanity. I really appreciate it!

  12. Hey I liked this yoga breathing session but I have a problem I kind of feel like there is a little bit of air is in my mouth and it’s not comfortable. Thanks

  13. Helps me a lot Caren , if i forget to do these exercises I don't feel good. Thanks for being here for me and us. xx

  14. Thank you! I’m going to add this video to my group therapy program for adolescents with anxiety. Wonderful video!

  15. I cant able to take deep , ican take a correct breath fir 8 to 15 incorrect breaths is there any remidy for me pls suggest

  16. Thank you so much. I have been suffering from anxiety attacks. This has definitely helped me to calm down in times of crisis.

  17. When having trouble breathing at night, it's so easy to think of fatal heart problems which'd always worsen the situation feeling that I'm going to die! I recalled that I used to have shallow breathing especially when I was super busy and under pressure in the past for I was fast tempered and I used to do things with high efficiency, that caused anxiety and hypertension in my 50's. I thought I got it under controlled after I quit my job and slowed everything down, but I have had recurrence a few times, feeling tight chest, short of breathing, then blood pressure rise. Though I'm able to control my mind not to get panic, I still find it hard to come out of it when it happens. I went to see urgent care (I went 911 when I got panic before) and doctor would only ask for a lot lab test to check for heart diseases (blood test, EKG, X ray… normal) but never mention any potential breathing problem! I ended up searching online for self-learning and found 'shallow breathing', but I'm not sure if it's the cause or how to deal with it until I came across this. It calmed me down instantly and I could breathe normally after I followed through your short video! Thank you so much for saving my life!

  18. I literally stopped taking the Ativan because of you teaching me these life saving techniques. Thank you is sooo not enough..Namaste!

  19. Thank you for posting this video! We have shared it several times with our yoga & massage clients. You are incredibly knowledgable and very relatable.

  20. I am so thankful for your videos, I feel like you have maybe saved my life, that's how messed up I've been with anxiety. I've done three of your video's today and feel so much better. My neck had tightened to the point I had to seek chiropractic treatment for the first time in my 70 years of life, and two treatments in that office which has helped, but your videos have helped more. Thank you, thank you, thank you. I will continue to watch and practice daily. Do you have an actual amount of time a person should practice this breathing daily? Just curious. Thanks again.

  21. I'm having trouble doing this. When I exhale I feel like I'm suffocating, and when I press on my stomach, it doesn't push the air out. I'm trying to overcome ocd problems where I feel embarrassed thinking about my breathing & It's caused me to feel very detached from my emotions. I breathe wrong because I'm embarrassed & I'm trying to learn to breathe right again.

  22. I can't do this, maybe because of my deviated septum? I can inhale but the exhale is quicker and takes less seconds I can't seem to extend the second of exhalation

  23. After going back and forth from the doctors and being told i was physically fine, it turned out I was having panic attacks and anxiety stress instead. So I looked up some breathing techniques and found your video. After I had tried this the tightness in my chest start to lessen within minutes and I was able to stop fixating on my symptoms which has made me feel so much better. Thank you

  24. Hi everyone. I have had anxiety disorder for 13 years old and taking antidepressant.but I didnt get recovered any.what about you? What do u do for cure? Any ideas to overcome it?

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