Guide to the top 3 breathing exercises for PTSD relief
Deep breathing exercises offer a quick and effective way to calm your body and mind, especially when you don’t have the time or space for more intensive relaxation techniques like Progressive Muscle Relaxation. You practice these exercises anywhere and anytime to bring your nerves under control. All it takes is just one minute of your day.
How you breathe reveals a lot about your mental and neurological state. Although breathing isn’t something we readily think about when it comes to mental health, it will reveal your triggers when you pay attention to how you breath in you’re stressed versus relaxed state.
Next time you’re feeling triggered, pay attention to your breathing pattern. Is it shallow and restricted to your chest, or deep, reaching down into your belly? What mood are you in when your taking in shallow versus deep breaths? Understanding these differences can help you manage your triggers and promote relaxation.
Top 3 breathing exercises for PTSD
Crocodile Breathing (diaphragmatic breathing):
Place your hands on your lower belly.
Inhale deeply through your nose until it reaches your hands.
Exhale through your mouth.
Repeat at least 5 cycles.
Make sure your chest remains still, as chest movement indicates shallow breathing. To activate your parasympathetic nervous system, focus on deep belly breathing, which reduces stress and anxiety. You will see your stomach rise and fall as you breathe with your chest remaining still. Continue this process until you feel relaxed.
Alternate nostril breathing:
Using your right hand, place your index and middle fingers between your eyebrows.
Use your thumb to close your right nostril, and inhale deeply through your left nostril.
Hold your breath for 3 seconds.
Close your left nostril with your ring finger, and exhale through your right nostril.
Alternate nostrils for each breath, repeating the cycle at least 5 times.
This breathing technique balances the nervous system and reduces mental tension, making it ideal for calming your mind during stressful moments.
Equal breathing:
Slowly inhale for 4 seconds.
Hold your breath for 4 seconds.
Slowly exhale for 4 seconds.
After exhaling, hold for another 4 seconds.
Repeat this process at least 5 times.
Equal breathing promotes relaxation and mental clarity by regulating your breath and calming your nervous system. For the best results, close your eyes while performing this technique.
Conclusion
Incorporating these simple but effective breathing exercises into your daily routine can significantly reduce stress and manage PTSD symptoms. Whether you practice Crocodile Breathing, Alternate Nostril Breathing, or Equal Breathing, you can take control of your nervous system and find relief in just a few minutes. Consistency is key, so practice these exercises regularly to experience long-term benefits.
