Straw Breathing for Calming Anxiety

In times of stress, well-meaning words of advice to practice mindfulness meditation, yoga, journaling, or other similar activities can feel unrealistic. Usually, when we are stressed we also feel a lack of free time to pursue self-care activities. However, no matter where we are and how much we have to do, we always have our breath. And, fortunately, our breath is a mighty tool to calm our nervous system, mind, and heart.

One anxiety-reducing breathing practice is called straw breathing. Straw breathing can be done with or without an actual straw. Begin by finding any comfortable posture. You can keep your eyes open, lower your gaze to the ground, or even close your eyes if that is possible in your current setting. Begin by noticing your breath just as you find it. Gently begin inhaling through your nose and exhaling through a straw or through pursed lips. Then begin counting your breaths to insure that your exhale is longer than your inhale. Gradually work up to having your exhale be twice as long as your inhale. So, that would be 1-2-3-4 on the inhale and 1-2-3-4-5-6-7-8 on the exhale. Continue breathing this way for several minutes, or until you feel your body’s own relaxation response begin. Please discontinue the practice immediately if you feel any dizziness, shortness of breath, or other types of discomfort. Once several minutes have passed, return to your normal breathing.

For reflection alone or together:

What did you notice in your body during this practice?

What else initiates your relaxation response?