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#Post#: 89--------------------------------------------------
6 Breathing Exercises For Anxiety
By: LightMove Date: December 21, 2021, 3:19 am
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Anxiety is the body's normal response to stress. It's part of
the "fight or flight" response that occurs when someone is faced
with a real or perceived physical or emotional threat.
Anxiety may energize you or help you focus. But for people with
anxiety, fear is not temporary and can be overwhelming. In such
cases, doctors tend to recommend trying breathing exercises.
Breathing exercises are often used to help people relax or cope
with stress. They can be important because people with anxiety
tend to breathe fast, shallow breaths through their chest. This
pattern can disrupt oxygen and carbon dioxide levels that
normally balance when you breathe. Breathing exercises can help
people slow their heart rate and feel calm.
[img]
HTML https://cdn.shopify.com/s/files/1/0591/6911/2242/files/joice-kelly-rXrMy7mXUEs-unsplash_480x480.jpg?v=1640076331[/img]
Photo by Joice Kelly on Unsplash
Chest vs. Abdominal Breathing
Most people aren't really aware of the way they breathe, but
there are usually two modes of breathing:
Diaphragmatic (abdominal) breathing: This is the natural way a
newborn breathes. You may also use this breathing pattern when
you are in a relaxed sleep phase. This breath is a deep and even
breath that engages your diaphragm, causing your lungs to expand
and create negative pressure, which pushes air in through your
nose and mouth, filling your lungs with air.
Chest (chest) breathing: This type of breathing comes from the
chest and is short and rapid. When you're feeling anxious, you
may not even realize that you're breathing this way.
The easiest way to determine your breathing pattern is to place
one hand on your midsection near your waist and the other in the
middle of your chest. As you breathe, notice which hand goes up
the most.
It's especially important to be aware of these differences
during stressful and anxious times when you're more likely to
breathe from your chest. If you're panting from anxiety, you can
try some breathing techniques to relieve the symptoms and start
feeling better.
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Photo by Marcos Paulo Prado on
Unsplash
Deep Breathing
Deep belly breathing for 20 to 30 minutes a day can reduce
anxiety and stress. Deep breathing increases oxygen supply to
the brain. It also stimulates the parasympathetic nervous system
and promotes a calm state.
4-7-8 breathing
The 4-7-8 breathing exercise, also known as relaxed breathing,
is a natural sedative of the nervous system. To try 4-7-8, start
by sitting up straight. Once you're familiar with these steps,
you can also practice them in bed.
Exhale through your mouth, making a hissing sound.
Close your mouth and breathe in through your nose for a count of
four.
Hold your breath for a count of seven.
Exhale through your mouth for a count of 8 and hiss.
Inhale and repeat three times.
Diaphragmatic Breathing
Diaphragm or abdominal breathing is designed to help you use the
diaphragm as you breathe. It is a muscle that separates the
chest from the abdomen. This allows you to use less effort and
energy to breathe. It helps slow down your breathing rate and
reduces your body's need for oxygen.
Breathe in slowly and deeply through the nose. Keep your
shoulders relaxed. Your abdomen should dilate and your chest
should rise very little.
Exhale slowly through your mouth. As you blow out, press your
lips slightly, but keep your chin relaxed. On the exhale, you
may hear a soft "whooshing" sound.
Repeat this breathing exercise. Do this for a few minutes until
you start to feel better.
Box Breathing
Box breathing, also known as square breathing, is a technique
used to breathe deeply and slowly. It can improve performance
and concentration, as well as being a powerful stress reliever.
1.Exhale to a count of four.
2.Hold your lungs empty for a four count.
3.Inhale to a count of four.
4.Hold air in your lungs for a count of four.
5.Exhale and begin the pattern anew.
Pursed-Lip Breathing
The purpose of lip breathing is to make your breathing more
efficient. This breathing technique will help make your
breathing slower and more conscious. Lip contractions have been
shown to help people with anxiety disorders related to lung
disease.
Sit in a comfortable position, with your neck and shoulders
relaxed.
Keeping your mouth closed, inhale slowly through your nostrils
for two seconds.
Exhale through your mouth for four seconds, puckering your mouth
as if giving a kiss.
Keep your breath slow and steady while breathing out.
Lion’s Breath
Lion’s breath, or simhasana in Sanskrit, during which you stick
out your tongue and roar like a lion, is another helpful deep
breathing practice. It can help relax the muscles in your face
and jaw, alleviate stress, and improve cardiovascular functions.
The exercise is best performed in a comfortable, seated
position, leaning forward slightly with your hands on your knees
or the floor.
Spread your fingers as wide as possible.
Inhale through your nose.
Open your mouth wide, stick out your tongue, and stretch it down
toward your chin.
Exhale forcefully, carrying the breath across the root of your
tongue.
While exhaling, make a “ha” sound that comes from deep within
your abdomen.
Breathe normally for a few moments.
Repeat lion’s breath up to seven times.
Everyone experiences anxiety sometimes. It's the natural part of
the body that responds to a threat or danger. Breathing
exercises are one of the best ways to deal with anxiety. Most
breathing exercises are simple, OPUMP offers a variety of
breathing exercises that can help people do them anywhere. If
you still feel severe anxiety after breathing exercises,
consider consulting a mental health professional or doctor for
evaluation and treatment advice.
HTML https://theopump.com/
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