Anxiety is like a guardian that keeps his eyes wide awake in order to prevent you from possible danger. But sometimes, it becomes overwhelming and has a negative impact on our mental health. When it appears, you feel like you can’t breathe. You shallow your breaths, but you feel like suffocating. The alert breathing is an anxiety symptom that accentuates the panic state. Through these 5 effective breathing exercises to reduce anxiety, you can overcome rapidly anxiety attacks.
5 effective breathing exercises to reduce anxiety
- Deep Breathing
When you feel anxious, you tend to take short and rapid breaths. They increase your heart rate and make your mind very alert. Instantly, you enter into a panic mood and feel very restless and dizzy. Deep breathing could be very effective in those moments. All you have to do is to relax your tummy and breath in slowly and deeply through the nose, then breathe out through the mouth.
- Quieting response
This technique combines deep breathing with visualization. Although it sounds simple, it can really make you reduce stress and anxiety. For it, you need to relax all the body muscles and imagine having holes in the soles of their feet.
- Mindful breathing
The first step to practice mindful breathing is to sit or lie in a comfortable position. Secondly, inhale through the nose until the tummy expands and exhale the breath slowly through the mouth. Once settled into the pattern, concentrate o the breath coming in and out. Continue to do this until you get a calm feeling.
- Diaphragmatic breathing
This breathing exercise is recommended to people with a lung condition called chronic obstructive pulmonary disease, but it has been revealed that diaphragmatic breathing could also reduce anxiety. For that, a person should sit or lie down, place one hand on the tummy and the other on the upper chest. Then, breathe through the nose and focus on the tummy rising. After that, breathe out through pursed lips, focusing on the tummy lowering.
- 4-7-8 breathing
This exercise is quick and simple, but very effective in promoting relaxation. A person needs to sit with the back straight and with their tongue in the back of their upper front teeth. Then, breathe out through the mouth, making a whooshing sound. After 8 breaths, close the mouth and take again 4 breaths, this time through the nose. Afterward, hold your breath and count to 7. And that’s it. Repeat it 3 times.
Effective ways to reduce anxiety
- Imagine a calming scene while counting to ten every time you feel an anxiety attack coming.
- Discover what triggers your anxiety and talk about it with a close friend or a family member. Thus, you will face your anxiety and accept it.
- Limit caffeine intake. Also, if you consume alcohol or cigarettes, avoid them as much as possible.
- Aim to get enough sleep every night. Fatigue increases stress levels. Therefore, it will worsen anxiety as well.
- Exercise every day. Physical activity works as a natural stress reliever. Also, it confers a good mood and promotes sleep.
The most effective way to win the battle with anxiety remains to see a professional. All these hacks are supposed to reduce anxiety and help you get by more easily through moments of anxiety throughout the day. Try these 5 effective breathing exercises to reduce anxiety in those moments. They will calm you down and make you forget about your worries and fears.