The organism’s natural reaction to stress is anxiety. It is a component of the “fight-or-flight” reaction, which takes place when someone is confronted with a genuine or imagined physical or emotional threat. Anxiety can occasionally become unbearable, which can lead to uneasiness, misery, or dread.
Since it ensures that individuals are vigilant and attentive in the face of danger, anxiety may be beneficial. However, it may cause disruptions in certain people’s daily lives. There are breathing exercises you may do to reduce symptoms and begin feeling better if you are experiencing breathlessness due to anxiety.
Let’s look at a few that you may undertake at any time during the day or include in lengthier self-care periods.
What to do if you’re Feeling Anxious?
Simple yet efficient is deep breathing. Anyone may perform it anywhere, whether they are seated, standing, or lying down.
Those who want to breathe deeply can:
- Relax your stomach.
- Put one hand directly below the ribcage.
- Observe the hand rising as you take a slow, deep breath through your nose.
- Observe the hand slipping as you exhale through your lips.
Also read: Coughing and Deep Breathing Exercises
Best Anxiety Breathing Exercise
1. Quite Reaction
To lessen tension and anxiety, the quieting response approach combines deep breathing with imagery.
Before imagining having holes in the soles of their feet, a person should first relax every muscle in their face and shoulders.
They can then:
- Imagine taking a deep breath and having hot air enter your body via the holes in the soles of your feet.
- Imagine the heated air filling your lungs as it rises through your stomach and legs.
- Each muscle may relax as the heated air travels over it.
- Exhale gently while visualizing the air returning to the lungs through the stomach, legs, and holes in the soles of the feet before exiting the body.
- till you feel at ease.
Check out: Best Sleeping Position for Breathing
2. Conscious Breathing
Focusing on the present moment is made possible through conscious breathing.
A person should sit or lie comfortably with their eyes open or closed in order to practice mindful breathing.
They can then:
- Until the stomach swells, inhale through your nose.
- Breathe out via the mouth gradually.
- Focus on the breath entering via the nose and exiting through the mouth after you’ve gotten used to the rhythm.
- As you breathe in and out, pay attention to how your stomach rises and falls.
- As thoughts enter the mind, acknowledge them without passing judgment, then let them go and return your focus to your breathing.
- Continue until you feel peaceful, then begin to become conscious of your body’s and mind’s sensations.
3. Breathing with the Diaphragm
People with chronic obstructive pulmonary disease, a lung disorder, are typically advised to breathe via the diaphragm. It may also aid in lowering anxiety, according to a 2017 studyTrusted Source.
Either start sitting up or start lying down. They can then:
- Put one hand on the upper chest and the other on the stomach.
- Inhale through your nostrils and pay attention to the rise of your stomach.
- With your lips pursed, exhale while concentrating on bringing your belly down.
- Continue the cycle.
What is the 4 7 8 Breathing Method?
This method is an efficient and convenient approach to unwinding any place.
The tongue tip should rest on the rear of the upper front teeth while one sits down with their back straight.
- When they are ready, they can whoosh their breath out through their lips.
- As you inhale through your nose, close your mouth and count to four.
- Hold your breath while you count to seven.
- Count to eight while wafting your breath out of your mouth.
- Breathe in, then exhale three times.
How can I Calm my Anxiety Fast?
Exercises to calm the breath are one method of anxiety management.
Additionally, people can try things like carefully counting to 10 or visualizing a serene setting, such as a meadow or a beach.
Psychiatric drugs may also be beneficial.
The Anxiety and Depression Association of America states that individuals may assist themselves by
- Instead of aiming for perfection, they should do their best while acknowledging that there are certain things they cannot control.
- knowing what makes them anxious, avoiding caffeine and alcohol, and attempting to only eat healthily-
- wholesome meals
- attempting to get enough sleep and daily exercise
Everybody occasionally feels anxious. It is an organic component of the body’s response to danger or dangers.
One of the most effective methods to manage anxiety is through breathing exercises. Most breathing exercises are simple to perform and are portable.
Other coping mechanisms for anxiety include carefully counting to ten or visualizing a soothing picture.
Individuals should talk to a doctor about psychotherapy or medications if they find that they have regular or severe anxiety that conflicts with their daily lives.