5 Breathing Exercises to Ease Anxiety

Anxiety can be overwhelming and exhausting, leaving individuals helpless and out of control. Anxiety can be reduced, and stress can be relieved through the practice of deep breathing techniques. These workouts can be performed at any time, in any location, and with no specialized gear.

1. Diaphragmatic Breathing

Diaphragmatic breathing is a method that includes breathing deeply by expanding the diaphragm muscle. Common names for this breathwork therapy include "belly breathing" or "deep breathing." This kind of breathing helps drop blood pressure and moderate the heart rate, all of which can reduce feelings of worry and stress.

Finding a peaceful spot to sit or lie down is the first step in learning to breathe using your diaphragm. Place a hand on your belly and another on your chest without applying too much pressure. Take a long, slow breath in through your nose, and while you do so, notice how your abdomen expands while your chest stays the same. Exhale gradually through your lips as you feel the descent of your stomach. Concentrating on the rise and fall of your stomach while you repeat this exercise for many minutes is important.

2. Box Breathing

Taking long, deep breaths in and out repeatedly for a predetermined length of time is the basis of the box breathing method. This method can assist in regulating breathing and induce relaxation, easing anxiety symptoms.

To start with box breathing, it's important to find a quiet place to sit or stand and get comfortable. Take four slow, deep breaths from your nose, hold for four counts, and then slowly and completely exhale through your mouth. Next, inhale slowly and deeply through your nose for a count of four, hold for the same count, and exhale slowly through your mouth. Repeat the process to continue the box breathing exercise.

3. Equal Breathing

Equal Breathing, also known as sama vritti pranayama in Sanskrit, is a technique of inhaling and exhaling through the nose for the same duration. This method is an essential aspect of yoga and meditation practices and has been utilized for centuries to reduce anxiety and promote relaxation.

To practice Equal Breathing, one should sit or lie down comfortably, with the spine straight and the shoulders relaxed. Take a deep breath in through your nose for a count of four, and then slowly release it, ensuring that the inhales and exhales are of the same duration. Continue this technique for several minutes while keeping your attention on the tone and cadence of your breathing.

4. Alternate Nostril Breathing

Alternate Nostril Breathing, also known as nadi shodhana pranayama, is a breathing technique where you inhale through one nostril at a time while closing the other nostril. This method can assist in bringing about emotions of peace and relaxation while also helping to bring about equilibrium in both the body and the mind.

To practice alternate nostril breathing, find a comfortable seated position. Place your right thumb over your left nostril and your left thumb over your right nostril. If you want to exhale via your right nostril, you can block your left nostril by pressing your ring finger on it. If you're right-handed, inhale via your right nostril, then close it off slightly with your thumb, and exhale through your left. Continue this technique for many minutes while concentrating on the feeling of the breath passing through your nostrils.

5. Progressive Muscle Relaxation

To attain a state of relaxation, progressive muscle relaxation is a technique that involves tightening and then relaxing muscles. This method can assist in relieving physical tension and promoting relaxation, both of which can assist in reducing the symptoms of anxiety.

Select a comfortable seated or lying position to initiate the process of slow, deep muscle relaxation. Start by tensing your foot muscles, then slowly releasing the tension. As you work your way up the body, tense and release each set of muscles as you go, including those in the legs, hips, stomach, chest, arms, caners, neck, and face.

Conclusion

In conclusion, anxiety is a widespread problem with real-world consequences for our emotional and physical well-being. Breathing exercises are a tried and true method for combating stress and calming the mind. Breathing exercises are another tool used by Reiki masters to regulate the body's chi. Practicing these breathing techniques regularly can be an effective method for lowering stress and improving health. Remember to pause for deep breathing and connect to your whole self.