We all experience hundreds of different emotions throughout the day, many of which we would prefer not to feel.

We often turn to stimulants like coffee or food to alter our mental states.

Many of us use alcohol and narcotics to remove us from compromising and uncomfortable feelings which work in the short term but often have negative side effects that have a knock on effect in many areas of our lives.

For many men, when we hear things like breath work, meditation or mindfulness as an alternative method to deal with our issues, we close down.

It’s not us. We don’t believe in all that Woowoo.

We haven’t got time to waste, or we want something more tangible.

We want a strategy to follow that at the end produces xyz.

As men we usually don’t like ‘fluffy’, questionable or unclear suggestions to fixing our problems.

The idea of repairing the car or sorting out where the money for the mortgage is coming from by doing something that seems totally unrelated like breathing, would seem like madness.

And in some ways it’s absolutely right.

Creating a regular breathing routine by itself definitely won’t fix the car or pay the mortgage.

However by creating a better state of mind can generate the necessary motivation to get out there and start working on the car or figuring out ways to structure the finances.

It may for example reduce the anxiety that can develop regarding having to take it to the garage and the costs that will incur, or the overwhelming feeling that stifles our thinking when it comes to finding ways of paying all the bills – especially the surprise ones at the end of the month!

Incorporating sound breathing techniques at the start of our day, perhaps in a morning routine can really help set the day up much more clearly.

Much of the time when we are under pressure, it can be like trying to find our way in a sandstorm. It’s almost impossible.

Breath work can help reduce the storm so we feel calmer and can see a bit clearer what needs to be done next.

Using breathing techniques during the day can be useful for reducing anxiety and nerves and help us calm down before we start behaving irrationally.

We can also use breath work to pick us up out of a slump or if we are feeling run down, simply by changing the pace of our breathing.

Like all things, breath work is not a magic solution. It’s not a standalone idea.

But it is a powerful tool to have in the kit for improved mental health.

If we take the time to learn the basic principles and use them on a daily basis it will not be long before they become automatic and we can reap the benefits with very little effort.

The Basics of why we breathe and how we should breathe

When we breathe in air, blood cells receive oxygen and release carbon dioxide.

Carbon dioxide is a waste product that’s carried back through your body and exhaled.

Improper breathing can upset the oxygen and carbon dioxide exchange and contribute to anxiety, panic attacks, fatigue, and other physical and emotional disturbances.

Your breathing can contribute to your anxiety and stress levels

Most people aren’t really conscious of the way they’re breathing, but generally, there are two types of breathing patterns:

1. Thoracic (chest) breathing
2. Diaphragmatic (abdominal) breathing

When people are anxious and stressed they tend to take rapid, shallow breaths that come directly from the chest.

This type of breathing is called thoracic or chest breathing.

When you’re feeling anxious, you may not even be aware you’re breathing this way.

Chest breathing causes an upset in the oxygen and carbon dioxide levels in the body resulting in increased heart rate, dizziness, muscle tension, and other physical sensations.

Your blood is not being properly oxygenated and this may signal a stress response that contributes to anxiety and panic attacks.

So how should we breathe?

During abdominal/Belly breathing or diaphragmatic breathing as it known, you take even, deep breaths.

This is the way new born babies naturally breathe.

You’re also probably using this pattern of breathing when you’re in a relaxed stage of sleep.

How to determine which way you are breathing currently

The easiest way to determine your breathing pattern is to put one hand on your upper abdomen near the waist and the other in the middle of your chest.

As you breathe, notice which hand raises the most.

If you’re breathing properly, your abdomen should expand and contract with each breath (and the hand on it should raise the most).

It’s especially important to be aware of these differences during stressful and anxious times when you’re more likely to breathe from your chest.

Simple Abdominal Breathing Exercise for Relaxation

The next time you’re feeling anxious or want to stay calm and collective try this simple relaxation technique:

1. Inhale slowly and deeply through your nose and into your belly for about 3-4 seconds or just what you feel relaxed doing.
2. Keep your shoulders, neck and jaw relaxed.
3. Your abdomen should expand, and your chest should rise very little.
4. Hold on the inhale for about 2 – 4 seconds to just sit in the feeling of slight tension.
5. Exhale slowly through your nose or mouth again for about 4 seconds. If you blow air out through your mouth, purse your lips slightly, but keep your jaw relaxed and make a sound as the air is exhaled.
6. Hold again for 2 to 4 seconds the notice the sensations.
7. Repeat this breathing exercise for several minutes.

You can perform this exercise as often as needed.

It can be done standing up, sitting down, or lying down.

If you find this exercise difficult or believe it’s making you anxious or panicky, stop for now.

Sometimes people with a panic disorder initially feel increased anxiety or panic while doing this exercise.

This may be due to anxiety caused by focusing on your breathing, or you may be unable to do the exercise correctly without some practice.

Often trying to count creates an uneasy feeling so don’t be too anal about the seconds. Just do what makes you feel good.

Also feel free to experiment. You won’t get it wrong. Instead you will just find out the best way for you to feel relaxed.