Intentional Breathing: 3 Breath Pattern Grounding Techniques

Breathing

Breathing patterns are often used as a relaxation technique. They can also be a tool for grounding. By giving you something physical in the here and now to focus on we can refocus racing thoughts. By breathing slowly and deliberately we can remind ourselves that we are safe and present. People often recommend doing breathing exercises with closed eyes as a relaxation technique, which can be really usefull in situations where we are trying to reduce the amount of stimuli we take in. For a grounding exercise where reminding ourselves we are safe and in the present it can often be more helpful to keep our eyes open and look at a fixed point, while paying more attention to our breathing, but staying aware of our surroundings. Below are 3 breathing patterns that many people have found helpful.

4-6-8

4-6-8 is a breathing exercise that follows a counting pattern. Breathe in for 4 seconds, hold your breath for 6 seconds, breathe out for 8 seconds. 4, 6, and 8, are suggested numbers, what really matters here is that the breathing out lasts twice as long as the breathing in, and the held-breath is roughly in the middle of those. 4-6-8 is easy and comfortable for many, but if breathing in for 2 seconds, holding for 3, breathing out for 4 is more comfortable, that works too, and so would breathing in for 6 seconds, holding for 9 seconds, and breathing out for 12 seconds. The counting also gives you something to focus on, other than the source of the anxiety.

Box Breathing

Box Breathing follows a different counting pattern where everything is 4’s. Breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, hold for 4 seconds, breathe in for 4 seconds, etc. It’s very consistent and includes a step of holding the breath after breathing out. Four seconds is typical, but if that feels too long or too short you can change the number of seconds. 

Alternate nostril breathing

Alternate nostril breathing does not involve counting. In order to do this, cover your right nostril with your thumb, and then breathe in deeply through your left nostril. Then move your thumb to cover your left nostril. Breathe out through your right nostril, and then breathe in through that same nostril. Then move your thumb to cover the right nostril again. Repeat the pattern, breathing out then in with the uncovered side, and moving your thumb back and forth in between.

The Takeaway

Some, one, or all of these may be helpful to you. We are all different and it may be helpful to experiment with longer or shorter breaths. The above instructions are a starting point to find what feels comfortable. They are most helpful if they are also practiced in times of low activation and low anxiety, to build positive associations. This blog also has other grounding techniques if these weren’t the best fit, feel free to check those out.