Building up excessive stress often leads to anxiety and panic attacks. In today’s world, we all have work stress, we are running to meet our goals every single moment, and we have worries about finances. And this problem of anxiety disorder is very common across the United States. Anxiety, if not controlled at it primary phase, can lead to severe chest pain, palpitations, and heart-related diseases. There are way too many factors that might trigger your anxiety. Often relationship problems, too much alcohol, and caffeine consumption, certain medications can even give you anxiety. What to do in this situation? How to manage this huge pressure and anxiety? Before you see a doctor and ask for medication or mental health specialist, try some breathing exercises for anxiety relief.
Breathing exercises and mindful meditation can help you relax your senses and calm your nerves. Deep breathing has always been associated with lowering stress and elevating the feel-good factor. The best part about breathing exercises for anxiety is that you neither need any special equipment nor any special place to perform them. These are simple, easy to do and with some simple tips, you can perform them sitting in your own home. If you are suffering from acute anxiety problems and are really seeking some solution, try these breathing exercises for anxiety relief right now. And for added information, breathing exercises also strengthen your lung and keep it healthy.
Beginner Level Breathing Exercises For Anxiety Relief:
Relaxing 4-7-8 Breathing Exercise:
This is one of the easiest breathing exercises for anxiety relief that is even appropriate for beginners. This is a breathing cycle where you have to perform breathing in for 4 seconds, then hold it for 7 seconds and then exhale it out for 8 seconds. Relaxing and even claimed to help in eradicating sleeplessness, this breathing exercise can be performed sitting anywhere, where there is fresh air coming in.
How To Do It?
- Sit comfortably on the floor with your back straight.
- Place your tongue (the tip of it) tightly at the area right behind your top front teeth.
- Exhale all the breath that you had already in your lungs.
- Now start breathing in for 4 seconds through both of your nostrils. No sound should be made in this inhaling process.
- Hold the breath for 7 seconds. You will feel the tension in your core area. It is the sign that the core area is getting engaged.
- Now exhale the breath for 8 seconds through your mouth. Purse your lips to make a ‘whoosh’ sound and apply force while breathing out.
- You can repeat the cycle for 3 to 4 times at a stretch.
According to the experts, this breathing exercise if practiced twice daily will show your result in a week.
This breathing exercise is even easier as you do not need to maintain any ratio while performing it like the former one. Thus it gets the name of equal breathing. In this exercise, if you are breathing in for 4 seconds, you need to breathe out for the same 4 seconds. This is one of the ancient breathing practices that help in reducing anxiety and stress. It calms your mind relaxing your nerves. For the best result, this exercise can be performed just before hitting the bed.
How To Do It?
- Sit down with your back straight or lie down on the bed.
- Inhale and exhale several times like you usually do.
- Now focus on your breathing cycle and try to forget everything around you just focusing on breathing.
- Now slowly inhale through your nose for 4 seconds keeping a count like 1-2-3-4. Or if you are inhaling for 6 or 8 seconds, count 1-2-3-4-5-6-7-8 and so.
- And exhale for the same time count.
- Perform the whole cycle for 4 times.
Remember that your count for both the inhaling and exhaling process must be the same.
This exercise apart from being one of the most effective breathing exercises for anxiety is helpful in relieving shortness of breath and also helps with chronic obstructive pulmonary disease (COPD). What this exercise does is that it makes you take control over your breath and releases out any trapped air in your lungs. This specific exercise can be performed any time during the day and when you are doing any strenuous activities like lifting any heavy goods or climbing upstairs, it will make that activity easier.
How To Do It?
- Inhale the fresh air through your nose for 2 seconds while keeping your mouth shut.
- Pucker your lips like you would do when you are about to whistle.
- Exhale slowly through your pursed lips for 4 seconds.
- You can practice this breathing exercise for 4 to 5 times a day.
Diaphragmatic Breathing Exercise:
This breathing exercise is also called belly breathing or abdominal breathing. In addition to being one of the most fruitful breathing exercises for anxiety relief, this exercise also strengthens your diaphragm which is an important muscle used for breathing. It is one of the most powerful breathing techniques that help in reducing symptoms of IBS, sleeplessness, and obviously stress and anxiety.
How To Do It?
- Sit or lie down in a comfortable position putting one hand on your chest and the other one on your stomach. You can put a pillow under your knee area and another one under your shoulder while you lie down.
- Now focus on your breathing pattern and inhale through both of your nostrils so that the air passes into your abdomen. You can perform the inhalation process for about 2 seconds.
- In this process, your abdomen should rise and expand as you breathe in the air and lock it in your abdomen. You must feel that outward movement of your belly. Your chest would remain relatively still in this step.
- Now pucker your lips like you would do while drinking something through a straw. And exhale slowly through your mouth putting slight pressure on your belly. You will feel your belly going back down in this step. Exhalation should also be for 2 seconds.
Perform the whole cycle for about 10 minutes at a stretch. If practiced in the right way, this one of the best breathing exercises for anxiety relief can do wonder to your overall health.