Anxiety is one of the most prevalent mental health issues affecting many people worldwide. It can be caused by several factors, including stress, worries, and fears, leading to breathing difficulties.
Fortunately, specific breathing techniques can help to reduce anxiety and calm the mind. Breathing exercises have become essential for people dealing with anxiety disorders. This article will discuss ten quick and easy breathing exercises for anxiety.
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Deep Breathing
This is the simplest breathing exercise and is perfect for beginners. Deep breathing involves inhaling from the diaphragm and then exhaling slowly.
To do this, sit or stand comfortably, place one of your hands on your stomach below your rib cage and the other on your chest.
Focus on taking a deep breath that fills your lungs from the bottom again and releases the air slowly as you count from one to five. Repeat up to five or six times to feel the calming effects.
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Yoga Breathing (Pranayama)
Pranayama, or Yoga breathing, involves controlling your breath to calm and clear the mind. It requires deep understanding and practice but can be effectively incorporated into your daily routine.
One of the most common techniques is Ujjayi breathing, also known as the “ocean’s breath” technique. Start by inhaling deeply through your nose, and exhale slowly, making a gentle hissing sound in the back of your throat like you were fogging a mirror.
It is essential to be consistent with this exercise and incorporate it into your daily routine. Start practicing hot yoga in Scottsdale to achieve a clear state of relaxation.
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Box Breathing (4-4-4 Breathing)
This technique involves inhaling slowly for four seconds, holding for four seconds, and exhaling for another four seconds. This breathing exercise is excellent for reducing tension and helps lower your heart rate.
To do this, sit in a quiet area with your back straight, feet flat on the floor. Place your hands in your lap, take a deep breath, and then exhale slowly.
Start counting from one to four as you inhale, hold your breath for four seconds, exhale slowly for another four seconds, and then hold your breath for another four seconds.
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4-7-8 Breathing
This breathing exercise involves inhaling for four seconds, holding for seven seconds, and then exhaling for eight seconds. It helps regulate the autonomic nervous system and can help you fall asleep faster.
To do this, sit quietly with your back straight, then press down on your tongue to the roof of your mouth behind your front teeth throughout the exercise.
Then, inhale quietly through your nose to a count of four, hold your breath for a count of seven, exhale slowly through the mouth to a count of eight, and repeat the sequence.
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Lion’s Breathing
This breathing exercise is an ancient yoga practice that helps release energy and tension in the face and head.
To do this, sit cross-legged with your hands on your knees and inhale deeply. Then, as you exhale, open your mouth, sticking your tongue out, and make a “ha” sound.
Do it three to five times, take a few deep breaths, and repeat the cycle twice or thrice.
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Belly Breathing/ Diaphragmatic Breathing
Also known as Diaphragmatic breathing, belly breathing helps reduce tension in the chest, shoulders, and neck.
To do this, sit or lie down flat on your back. Place one hand on your chest and the other on your stomach. Breathe deeply but gently through your nose, focusing on filling your belly with air.
You should notice that your stomach rises as you inhale and falls as you exhale. Continue for up to 5 minutes.
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Slow Breathing
Slow breathing is a technique that requires you to inhale slowly and deeply and then exhale slowly. It is best to do this exercise quietly and focus solely on breathing.
This technique helps to reduce heart rate, blood pressure, and cortisol levels. To do this, slowly sit down and breathe through your nose for four seconds.
Then breathe out through your mouth slowly for six seconds. Keep repeating this for several minutes until you feel calmer and more relaxed.
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Pursed-Lip Breathing
This technique involves breathing in slowly through your nose and breathing out through pursed lips, much like how you blow out a birthday candle.
This exercise can help to release trapped air in your lungs, applying pressure to airways and making breathing easier.
You can do this by inhaling through your nose for two seconds, then exhaling through your pursed lips for four seconds. Repeat this until you feel a sense of calmness.
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Resonance Breathing
Resonance breathing is another technique that involves slow and steady breathing. It consists of inhaling and exhaling to create a balanced breathing pattern specific to your body.
To do this, try sitting comfortably, relaxing your muscles, and closing your eyes. Inhale slowly and steadily, and exhale the same way.
Ensure that your breaths are of equal length, and repeat this pattern for several minutes.
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Alternate Nostril Breathing
Alternate nostril breathing is a popular exercise to reduce anxiety and calm the mind. To do this, sit in a comfortable position.
Then use your right thumb to close your right nostril and breathe in through your left nostril for four seconds. After this, use your right finger to close your left nostril and breathe out through your right nostril for six seconds.
Repeat this process for up to ten breaths.
Conclusion
Breathing exercises are an essential part of managing anxiety and stress. These ten breathing exercises are great options for quick and easy breathing exercises for anxiety. Take a deep breath, incorporate one or two of these techniques into your daily routine, and become more relaxed, calm, and mindful. Consistent Practice of these exercises will provide much-needed relief from anxiety and improve your overall well-being.