Breathingexercises for anxiety help to promote the body’s relaxation response.
When anxious, we may forget to breathe or take shallow breaths.
As a result, we don’t take in enough oxygen, which can exacerbate feelings of anxiety.
This article discusses breathing exercises for anxiety.
It describes how conscious changes in your breathing pattern can help you control stress and anxiety.
It also provides step-by-step instructions for a variety of breathing exercises.
Verywell / Laura Porter
How Do Breathing Exercises Help Anxiety?
Breathing exercises for anxiety relief promote relaxation by stimulating the parasympathetic nervous system.
This helps bring you into the present moment and lowers stress.
When we panic, our breathing tends to become rapid and shallow.
Diaphragmatic or deep breathing activates the body’s “relaxation response.”
It sends a message to your brain to relax.
Breathing exercises can be helpful for managing ananxiety attack.
Practicing the following exercises before bed may also help to relieveinsomnia.
What Does an Anxiety Attack Feel Like?
The symptoms of ananxiety attackdiffer from one person to the next.
Some common symptoms include:
1.
Deep Breathing
Deep breathing techniques are the core of many breathing exercises.
It helps relieve muscle stiffness and can get your day off to a good, calm start.
Repeat throughout the day and anytime you feel anxiety rising.
Teddy Bear Breathing
This technique can be used for children.
But teens and adults can do this exercise, too:
3.
4-7-8 Breathing
Also called the relaxing breath, the 4-7-8 exercise helps to calm the nervous system.
To try it, begin by sitting with your back straight.
Mindful Breathing
Mindful breathing involves breath control.
Diaphragmatic Breathing
Diaphragmatic, or abdominal, breathing is meant to help you use yourdiaphragmwhile breathing.
The diaphragm is a muscle that separates the chest from the abdomen.
Slow Breathing
Quick, shallow, and unfocused breathing can ratchet up your anxiety.
It also appears to help relieve insomnia.
Experts define slow breathing as any rate from four to 10 breaths per minute.
Thetypical respiratory ratein humans is within a range of 10 to 20 breaths per minute.
This breathing technique will help make your breaths slower and more intentional.
Pursed-lips breathing can be done up to five times a day.
Yoga Breathing
Yogic breathing can help you to achieve balance in both the body and mind.
Mind-body practices like yogic breathing are increasingly used when treatingpost-traumatic stress disorder(PTSD).
They have been linked to positive effects on stress-induced illness.
you might do it to help you calm your mind.
This is especially true if your anxiety interferes with daily life.
Depending on the cause of your anxiety, a healthcare provider may prescribe medication that can help, too.
Summary
Breathing exercises help relieve anxiety by stimulating the parasympathetic nervous system to trigger the relaxation response.
you could use these breathing exercises anytime and anywhere.
It is helpful to practice these exercises a few times a day when you are calm.
This can help develop muscle memory, so it’s easier to access these tools when anxious or stressed.
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