Breathing Exercises to Try When You Feel Anxious
Stress and anxiety can significantly impact your health, but several breathing techniques can help bring about a relaxation response, making you feel calmer and more centered. If you feel breathless due to anxiety, try these techniques to alleviate symptoms and start feeling better. You can incorporate these exercises at any point during your day or build them into longer relaxation sessions.
1. Lengthen Your Exhale
Deep inhalation is linked to the sympathetic nervous system, which controls the fight-or-flight response, whereas exhaling is linked to the parasympathetic nervous system, responsible for relaxation. Hence, focusing on exhaling rather than inhaling can help calm you down. Here’s how to do it:
– Exhale completely, pushing all the air out of your lungs.
– Let your lungs do the work of inhaling air naturally.
– Try to extend your exhale longer than your inhale. For instance, inhale for four seconds, then exhale for six.
– Repeat this for two to five minutes in any comfortable position, be it standing, sitting, or lying down.
2. Abdomen Breathing
Breathing from your diaphragm can reduce the effort required for breathing and enhance relaxation. To practice abdomen breathing:
– Lie down on the floor or bed with pillows under your head and knees, or sit in a comfortable chair with relaxed head, neck, and shoulders.
– Place one hand under your rib cage and the other over your heart.
– Inhale and exhale through your nose, noticing how your stomach and chest move
3. Breath Focus
Focused and slow deep breathing can reduce anxiety. Follow these steps:
– Sit or lie down in a quiet, comfortable place.
– Notice how it feels when you inhale and exhale normally.
– Take a slow, deep breath through your nose.
– Notice your belly and upper body expanding.
– Exhale comfortably, sighing if you wish.
– Do this for several minutes, focusing on the rise and fall of your belly.
– Choose a calming word to vocalize during your exhale, such as safe or calm.
– Imagine your inhale washing over you and your exhale carrying away negative thoughts.
– Practice this for up to 20 minutes daily.
4. Equal Breathing
Equal breathing, derived from pranayama yoga, involves inhaling for the same duration as exhaling. Here’s how to do it:
– Sit or lie down comfortably.
– Close your eyes and observe your natural breath for a few moments.
– Slowly count 1-2-3-4 as you inhale through your nose.
– Exhale for the same four-second count.
– Be mindful of the sensations of fullness and emptiness in your lungs.
– Adjust the count as needed but maintain equal duration for inhale and exhale.
5. Resonant Breathing
Resonant breathing, or coherent breathing, helps achieve a relaxed state. To practice it:
– Lie down and close your eyes.
– Gently breathe in through your nose for six seconds.
– Avoid filling your lungs too much.
– Exhale for six seconds, allowing your breath to leave your body slowly and gently.
– Continue for up to 10 minutes.
– Spend a few additional minutes being still and focusing on how your body feels.
6. Lion’s Breath
Lion’s breath involves forceful exhalation. To try it:
– Kneel, crossing your ankles and sitting on your feet, or sit cross-legged if more comfortable.
– Place your hands on your knees, stretching out your arms and fingers.
– Inhale through your nose.
– Exhale through your mouth, vocalizing “ha.”
– Open your mouth wide and stick your tongue out, stretching it toward your chin.
– Focus on the middle of your forehead or the end of your nose while exhaling.
– Relax your face as you inhale again.
– Repeat up to six times, changing the cross of your ankles halfway through.
7. Alternate Nostril Breathing
Alternate nostril breathing can balance your breath and calm your mind. Follow these steps:
– Sit comfortably, lengthening your spine and opening your chest.
– Rest your left hand in your lap and raise your right hand, placing your right pointer and middle fingers on your forehead between your eyebrows.
– Close your eyes, inhaling and exhaling through your nose.
– Use your right thumb to close your right nostril and inhale slowly through your left.
– Pinch your nose closed with your thumb and ring finger, holding the breath briefly.
– Close your left nostril with your ring finger and exhale through the right.
– Inhale slowly through the right nostril.
– Pinch your nose closed again, pausing briefly.
– Open the left nostril and exhale.
– Repeat this cycle up to 10 times, taking about 40 seconds per cycle.
8. Guided Meditation
Guided meditation can alleviate anxiety by interrupting stress-inducing thought patterns. To practice guided meditation:
– Sit or lie in a cool, dark, comfortable place.
– Relax your body and steady your breathing.
– Listen to calming recordings that guide you through visualizing a calmer, less stressed reality.
– Focus on the recordings to gain control over intrusive thoughts.
– Establish new thinking habits and patterns through regular practice.
Takeaway
If you’re experiencing anxiety or panic attacks, try these breathing techniques to alleviate your symptoms. However, if your anxiety persists or worsens, consult your doctor to discuss your symptoms and possible treatments. With the right approach, you can regain your quality of life and control over your anxiety.
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