Breathing Techniques: THESE breathing exercises can help you calm down and deal with anxiety

Feeling stressed or angry? Then, how about you take a deep breath to calm down. Feeling nervous and agitated, take a deep breath to forget everything. We often hear this saying from almost everyone around us, but we don't realise that there are other breathing techniques too apart from the normal deep breathing techniques. Deep breathing helps you definitely, but then some other techniques only let you calm down but also relaxes your mental state.

If you feel breathless due to anxiety, then there are breathing techniques you can try to alleviate symptoms and start feeling better. You can do these techniques anywhere to calm yourself down. These techniques also improve the functioning of your lungs and help you feel better. So, if you’re experiencing anxiety or panic attacks, try using these techniques to alleviate the symptoms. 

Exhale deeply:

When it comes to following a breathing technique, inhaling deeply doesn't always work. Taking a deep breath is linked to the sympathetic nervous system, whereas exhaling is linked to the parasympathetic nervous system, which influences our body’s ability to relax and calm down. So before you take a deep breath, try a thorough exhale instead. Push all the air out of your lungs, then simply let your lungs do their work inhaling air. This technique can be done in any position including standing, sitting or lying down.

Equal breathing:

Another form of breathing technique which can help you with anxiety is equal breathing. Equal breathing is a technique where you inhale and exhale for the same amount of time. Sit down in a comfortable position, shut your eyes and slowly count 1-2-3-4 as you inhale through your nose. Exhale for the same four-second count. When you do this mindful of the feelings of fullness and emptiness in your lungs.

Coherent breathing:

Coherent breathing helps you calm anxiety and get into a relaxed state. Sit on a mat and close your eyes. Gently breathe in through your nose, mouth closed, for a count of six seconds. Exhale for six seconds, allowing your breath to leave your body slowly and gently. Continue to do so for 10 minutes. During the process, focus on how your body feels.

Guided Meditation:

Some people use meditation to relieve anxiety by interrupting patterns of thinking that continue stress. You can practice guided meditation by sitting or lying in a comfortable place and relaxing. Then, listen to calming recordings while relaxing your body and steadying your breathing. It helps you gain control over intrusive thoughts that trigger anxiety.

Belly breathing:

This type of breathing can help reduce the amount of work your body needs to do to breathe. Lie down on the floor or bed with pillows beneath your head and knees. Place one hand on your chest and one hand on your stomach somewhere above your belly button. Breathe in through your nose, noticing your stomach rise. Your chest should remain relatively still. For mastering this, try doing the exercise three or four times a day for up to 10 minutes.

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