Everyone feels overwhelmed sometimes. Making major life changes, including participating in treatment programs for substance use disorder (SUD), may cause some people to feel overwhelmed. Breathing exercises reduce anxiety and stress. According to Brain Sciences, “Breathing [. . .] uniquely engages in a reciprocal relationship with stress and anxiety, whereby stress and anxiety can both affect and be affected by altered respiratory patterns.” Bright Mission Recovery teaches clients relaxation techniques, including breathwork exercises, to complement evidence-based therapies. 

The Health Benefits of Breathwork Exercises

Breathwork has been used to treat mental and physical health issues for thousands of years. Research has shown that breathwork reduces symptoms of substance abuse and mental health disorders. According to Frontiers in Physiology, “Breathing interventions appear effective for reducing feelings of anxiety or depression.”

Some of the most common health benefits of breathwork exercises include: 

• Lowered blood pressure 
• Enhanced lung function
• Boosted focus and concentration 
• Help regulate emotions
• Improved sleep quality 
• Enhanced physical endurance 
• A healthier mind-body connection 

Individuals in treatment for SUD often report less severe symptoms if they regularly practice relaxing holistic therapies, including meditation and breathwork. 

5 Easy Breathwork Exercises

Breathing exercises give people greater control over their minds and bodies. According to Scientific Reports, “Breathwork comprises various practices which encompass regulating the way that one breathes, particularly in order to promote mental, emotional and physical health.” Below are five easy breathwork exercises. 

#1. Diaphragmatic Breathing

Deep diaphragmatic breathing promotes health and relaxation. Anyone capable of controlling their diaphragmatic muscle can use this exercise anywhere and anytime.

Diaphragmatic breathing involves doing the following: 

• Sitting or lying in a comfortable position 
• Inhaling through the nose, filling the lungs, and allowing the abdomen to expand 
• Exhaling slowly through the mouth, contracting the abdominal muscles 

Most people repeat these steps for several minutes to achieve the best results. Diaphragmatic breathing may slow a person’s heart rate. Practicing this form of breathing before bed can improve sleep quality. 

#2. Alternate-Nostril Breathing

People use alternate-nostril breathing to reduce stress and promote relaxation. The exercise originated in yogic traditions and continues to remain popular with individuals who practice yoga. 

Alternate-nostril breathing involves doing the following: 

• Sitting in a comfortable position 
• Blocking the right nostril and inhaling through the left nostril 
• Closing the left nostril and exhaling through the right nostril 

Most people start by inhaling through the left nostril, complete multiple cycles over the course of several minutes, and finish by exhaling out of the left nostril. Inhales should be slow and full. Exhales should be deep and even. 

#3. Releasing Tension in the Body With Breathwork Exercises

Tension in the body may cause anxiety, stress, depression, headaches, and general discomfort. Individuals with chronic pain or other medical conditions could experience additional symptoms if their body stays tense for prolonged periods. Breathwork exercises release tension quickly and effectively. 

Some breathing exercises people use to relax include: 

• Pursed-Lip Breathing: breathing in deeply through the nose and exhaling through the mouth, pursing the lips 
• Resonate Breathing: inhaling and exhaling at a steady rate for several minutes
• Progressive Muscle Relaxation: inhaling while tensing specific muscle groups and then exhaling while relaxing them

Relaxing the body promotes healing and supports positive mental health. 

#4. Counting and Breathing

Many breathwork exercises involve counting the seconds during inhalation and exhalation. Some of the most popular techniques include: 

• Box Breathing: inhaling for a count of 4, holding for a count of 4, exhaling for a count of 4 
• 4-7-8 Breathing: inhaling for a count of 4, holding for a count of 7, exhaling for a count of 8
• 2-to-1 Breathing: exhale should be twice as long as the inhale (e.g., inhaling for a count of 3 and exhaling for a count of 6)
• Ladder Breathing: inhaling for a count of 4 and exhaling for a count of 4, then gradually increasing the count (e.g., inhale for 5 and exhale for 5) 

Counting allows people to maintain consistent breathing control. 

#5. Managing Anxiety With Breathwork Exercises

Anxiety is one of the most common symptoms experienced by individuals with SUD or dual diagnosis. All breathwork exercises reduce anxiety. 

Some examples of techniques that help people manage anxiety include: 

• Humming Bee Breath: inhaling deeply and then exhaling while making a low humming sound like a bee
• Sighing Breathing: inhaling deeply through the nose and then releasing a long, audible sigh through the mouth to release tension
• Shoulder Roll Breathing: rolling the shoulders up while inhaling and rolling them back down while exhaling 

Controlled breathing significantly reduces anxiety and allows people to manage stress more effectively. 

Breathwork Exercises at Bright Mission Recovery

Bright Mission Recovery encourages clients to engage in alternative holistic therapies to reduce or manage stress and symptoms of SUD. Yoga, meditation, mindfulness-based practices, and other techniques use specific breathing exercises to improve mental and physical health. Clients learn deep breathing or other easy-to-use breathwork exercises to improve overall wellness. 

Controlled breathing exercises provide significant emotional relief for individuals recovering from substance use disorder. Breathwork techniques also promote physical relaxation and improve mood. The flexibility of breathwork exercises makes them ideal for individuals who may not have the time or energy to practice other relaxation techniques. Busy professionals, students, parents, and other individuals who may struggle to take time out of their day to relax often find breathwork exercises fast, easy, and effective. The mental health and addiction experts at Bright Mission Recovery teach clients how to harness the healing power of breathwork exercises to reduce cravings, regulate emotions, and lower stress. To learn more about our programs, call us today at (747) 444-3284.