Did you know that anxiety disorders affect 27.3% of American adults?
Anxiety is something that a lot of people face during the different phases of life, but there are ways to combat it. Finding the proper anxiety relief methods can often be the problem, especially if you don’t know where to start.
But some anxiety relief strategies can work well, and learning more about breathing exercises for anxiety relief is one of those things.
Here, we’ll look at how to implement breathing exercises for anxiety relief so that you can start seeing results.
Let’s talk about it.
4-7-8 Breathing Exercise
Breathing exercises for anxiety can be a great way to reduce stress and calm the mind and body. Breathing exercises reduce physical tension, treat anxiety during stressful moments, and help bring balance to one’s energy.
It can be practiced anywhere and will only take a few minutes out of one’s day. A simple breathing exercise starts by breathing deeply through the nose and exhaling through the mouth.
Doing this can help clear the mind and allow one to focus on the present moment. Doing these exercises three-to-five times can help reduce the intensity of anxiety symptoms and be a helpful method for learning and practicing self-care.
Alternate Nostril Breathing
This technique helps to lengthen and deepen the breath, which in turn helps to relax and calm the mind. The act of focusing on counting breaths can also help to diminish worry in the present moment.
To practice Alternate Nostril Breathing, sit comfortably with a long, straight spine. Rest one hand on the thigh and raise the other hand and use the thumb and index finger to close each nostril, one at a time.
Begin by closing the right nostril and breathing in from the left. Then close the left nostril and drag it out from the right. Continue this pattern for a few minutes and take a few full breaths at the end.
This simple yet powerful technique can help in overcoming axiety attacks.
Belly Breathing for Deep Relaxation
It is done by slowly and deeply inhaling through the nose while engaging the diaphragm to help push the belly outward. This deep breathing gives the brain and body more oxygen and helps the body relax.
This breathing exercise is especially effective in coping with panic attacks because it helps the body relax. As pressure builds up, taking quick, shallow breaths is tempting, affecting our breathing negatively.
Box Breathing
It involves breathing for five seconds, holding the breath for five seconds, exhaling for five seconds, and having the breath for five seconds before starting again.
This practice helps to calm your nervous system gradually and reduces your body’s physical responses to stress or anxiety. You can practice this breathing technique while sitting or lying down in a comfortable position.
Exploring Different Breathing Exercises for Anxiety
Breathing exercises for anxiety can be a helpful tool to utilize during moments of high stress. They are just one of many techniques to promote relaxation and mindfulness.
Why not try a few of these exercises today to help manage feelings of overwhelm, fear, and dread? They could offer the calming effect you need to live an anxiety-free life.
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