Try out these 5 breathing exercises to deal with anxiety

The ongoing second wave of the pandemic has left many feeling overwhelmed and anxious. These feelings often manifest as breathlessness and stomach discomfort. Fortunately, there are effective breathing techniques that can help alleviate these symptoms. In this article, we will explore five breathing exercises that can be useful during moments of anxiety.

1. Focus on Exhaling

Contrary to popular belief, focusing on exhaling rather than inhaling can be beneficial for anxiety. While deep breaths are often recommended, they are closely associated with the body’s fight-or-flight response, controlled by the sympathetic nervous system. On the other hand, exhaling encourages relaxation and calmness. However, excessive deep breaths can lead to hyperventilation, which should be avoided.

You are reading: Try out these 5 breathing exercises to deal with anxiety

Here’s what you can do:

1. Attempt to exhale before taking a deep breath.
2. Extend the time spent exhaling compared to inhaling. For example, try inhaling for four seconds, and exhaling for six to seven seconds.
3. Practice this exercise for two to five minutes.

2. Abdomen Breathing

See more : Fact Sheet: Potentially Toxic Chemicals in Personal Care Products

Abdomen breathing is a technique that focuses on breathing from the diaphragm and can help reduce anxiety.

Here’s how to do it:

1. Lie down on the floor or bed with pillows supporting your head and knees. Alternatively, sit in a comfortable chair with your head, neck, and shoulders relaxed.
2. Ensure that your knees are bent.
3. Place one hand under your rib cage and the other hand over your heart.
4. Inhale and exhale through your nose.

Now, practice belly breathing:

1. Sit or lie down in a position that is most comfortable for you.
2. Place one hand on your chest and the other hand above your belly button.
3. Breathe in through your nose and observe your stomach rising while keeping your chest relatively still.
4. Exhale through your mouth.

3. Breath Focus

Slow, deliberate breathing can effectively calm the mind and body. This technique can be practiced while lying down or sitting in a chair.

Here’s how to do it:

1. Inhale and exhale at a normal pace while scanning your body for areas of tension.
2. Take a slow, deep breath through your nose.
3. Notice your belly and upper body expanding.
4. Exhale fully.
5. Repeat this process for a few minutes.
6. Choose a word to say during this practice, such as “happy” or “safe.”
7. Visualize a gentle wave washing over you as you inhale and release all negative energy as you exhale.
8. Aim to practice this technique for up to 20 minutes daily.

4. Equal Breathing

See more : 5 moms reveal their creative secret to reducing screen time for their kids

With equal breathing, you inhale and exhale for the same duration. This exercise can be done while sitting or lying down.

Here’s what you can do:

1. Close your eyes and focus on your breath.
2. Inhale slowly through your nose, silently counting to four.
3. Exhale to the same count.
4. Pay attention to the sensations of fullness and emptiness in your lungs.

5. Resonant Breathing

Also known as coherent breathing, resonant breathing offers multiple benefits for calming the mind and body.

Here’s how to practice it:

1. Lie down and close your eyes.
2. Inhale slowly through your nose, counting to six.
3. Avoid filling your lungs completely.
4. Exhale for six seconds, allowing your breath to leave your body gently.
5. Continue this breathing pattern for up to 10 minutes.
6. Take a moment to assess how your body feels.

Incorporating these breathing exercises into your daily routine can contribute to a sense of calm and provide relief during moments of anxiety. Remember, your breath is a powerful tool that can help you find peace and serenity, even in challenging times.

Sources: https://ncvc.org
Category: Health