Breathwork is a great way to keep yourself from spiraling into anxiety and depression during these unsettling times

These are very unpleasant times, and nobody should make you feel guilty for being worried at a time when the freedom of movement of more than a third of the planet’s population is being restricted to avoid a deadly virus.

It’s difficult to stay positive during this time – but you should still try to. Try focusing your energy on mindful activities like breathwork, or breathing exercises that can improve your mental, physical and spiritual well-being. Not only will practicing breathwork improve your mood, but it can also lower your stress levels and regulate your blood pressure levels. You may even be able to alter the way your body responds to pain.

Breathwork can give you plenty of other health benefits. It can help you process negative emotions and heal emotional pain; it can improve your anger, anxiety or depression issues; and – perhaps most importantly – it can increase your feelings of happiness and joy.

Here are several breathwork exercises that you can try to help you stay positive during these trying times. (h/t to MindBodyGreen.com)

“Bubble of safety” breath

1. Get into a comfortable position, either sitting or lying down, and close your eyes.
2. Pay close attention to the rise and fall of your breath. Focus on nothing else but your breath.
3. Next, expand your focus to include your body. Be aware of any of the sensations you may be feeling as you’re sitting or lying down completely still. Don’t forget to breathe.
4. Expand your awareness even further. Include the space around your body. Depending on what feels comfortable for you, this space may be several inches or several feet.
5. Take note of this space. As you breathe in and out, know that this space is your bubble of safety. It envelops you in a peaceful, impenetrable cocoon. No matter what happens, this bubble of safety is always with you.

“Let it go” breath

1. Sit in a comfortable position, with your feet planted firmly on the ground. Close your eyes and begin to pay close attention to your breathing.
2. As you inhale, be fully aware of how your belly and lungs are expanding. As you exhale, focus on how your feet are planted firmly on the ground. Your feet are holding you up and keeping you steady during these uncertain times.
3. Visualize all of the negative energy in you and around you. As you inhale, notice how all this energy is moving into your head. It’s being sucked up through your feet, into your mouth and into your head.
4. As you exhale, imagine how all this negativity is being pushed out. It’s being blown away by your powerful breath. Visualize it leaving your body completely.
5. Whenever you feel stressed, repeat this exercise. (Related: Expert teaches the proper way of breathing to relieve stress and anxiety.)

“Grateful heart” breath

1. Like the “bubble of safety,” put yourself in a comfortable position, either by sitting or lying down, and then close your eyes.
2. Breathe normally. Pay attention to your breath. Slowly and consciously breathe deeper with every inhale. Make sure to exhale slowly as well.
3. Put your hands on your heart, and think of something you’re grateful for that day – a person, a place, a pet or an event. Make sure this thing is something that can really fill your heart with appreciation. Don’t forget to breathe.
4. As you think about that thing you’re grateful for, continue expanding your breathing. While doing so, let the feeling of gratitude enter you through your nose and spread out around your body. Let it wash over you and fill you with love. Continue doing this for several minutes, or until the negative emotions have passed.
5. Come back to this exercise whenever you feel down. Next time you do it, think of another thing you’re grateful for.

It’s important to stay positive during these troubling times. To learn more about ways that you can kick depression and anxiety down the curb, read the articles at BeatDepression.news.

Sources include:

MindBodyGreen.com

BusinessInsider.com

Healthline.com