3 Breathing Exercises for Calming Nerves

By Yvelette Stines on July 6th, 2017 / Comments

Are you ready to get back into the work grind after a holiday weekend? As entrepreneurs and startup folks, we deal with stress all the time. When we are stressed our mind can play some tricks on us. Sometimes when we are stressed it seems as if everything is amplified. As entrepreneurs, you wear many hats and stress comes with the territory. It is important to stop and breathe. Really breathe. Not the short surviving breaths, practice taking your time and fully breathe.

Breathing can improve your metabolism and circulation. It also lowers your heart rate, blood pressure, and releases stresses. You can also find clarity when you practice proper breathing and incorporate a regular process of breathing exercises. Some of the exercises below are great way to get started.

  1. Counting Breaths

Counting Breaths is a simple technique that keeps your mind focused. With this exercise, count every time you exhale. When you pay attention to your counting, the stress will decrease and you will feel less rushed.

Give it a try:

Start by taking a few deep breaths. Focus on the exhale and concentrate on breathing. Feel free to close your eyes while you are practicing this exercise.

As you continue to take deep breaths start to count to yourself every time you exhale. Try it for five breaths.

Begin a new cycle and deepen your breathing. Be sure to stay present and focus on your breathing. If something enters your mind, try your best to release it and let your breathing create the clarity. You can also say an affirmation that helps you focus.

Repeat this cycle four times or more.

  1. Belly Breathing

Sometimes called abdominal or diaphragmatic breathing, this exercise is  great because you are clearing your mind and cleaning your lungs. Belly breathing is known for releasing anger, pain and helps to increase the feeling of relaxation.

Give it a try:

Place your right hand over the center of your chest, and your left hand over the center of your stomach and take a slow deep breath in. Be sure to empty your lungs fully on your out-breath to encourage the next breath in to deepen.

After you inhale, exhale through your mouth, letting the breath out slowly and completely.

Repeat four times, until you have completed five cycles of deep refreshing abdominal breathing.

  1. The Calming Breath

This technique is breathing and holding your breath. It works great because it helps your heart rate slow down if it is pacing because of stress. This exercise also helps if you are feeling upset or irritable.

Give it a try:

Take a deep breath inhale counting to four. Hold your breath for two counts and then release slowly for the count of eight through pursed lips.

Take a deep breath in for the count of four (count one thousand, two thousand, three thousand, four to set a slow and steady pace), then hold your breath for the count of two, and release slowly through slightly pursed lips for the count of eight.

This breathing exercise can quickly help you gain a sense of clarity and control.


About the Author

Yvelette Stines

Yvelette is an author and freelance writer. Her blog Calming Corners helps readers stay calm and healthy. Follow her at @YveletteStines + @CalmingCorners.