With the hustle and speed with which the world moves today, it is difficult not to feel anxiety attacks. Studies indicate that in recent years the number of people suffering from this problem has drastically increased. That is why here we bring you some wonderful breathing exercises that will help calm anxiety.
It is highly recommended whether you have an anxiety disorder or not, to practice breathing exercises on a daily basis to calm increase our wellbeing. Breathing properly also allows a person to improve their mood and deal with the day-to-day difficulties more effectively.Breathing exercises are a very useful tool: for reducing stress, controlling anxiety, letting anger pass, clarifying ideas, falling asleep, improving concentration, among many other benefits.
Breathing exercises for anxiety
1)The bumblebee technique:
This technique has been created and used in India for thousands of years in order to calm the mind. It is called the bumblebee’s breath since it refers to that type of bee from India and because of the way the technique is carried out since it emits a very similar sound when performed.
The first thing you should do is look for a comfortable place whether you are standing, sitting or lying down, keeping your back straight but relaxed. Close your eyes and keep your body relaxed.
Keep your jaw relaxed, slightly close your lips, and make sure your teeth are slightly apart. Cover your eyes and ears with your thumbs or forefingers and press lightly.
Then fix your full attention on the center of your head and try not to make any movement with the body. Inhale and exhale slowly producing at the same time a deep and constant hum.
Repeat this exercise 4 to 7 times until you notice how your body feels more relaxed and a feeling of peace begins to invade you.
2)The Alternate breathing technique:
This technique also called “NadiShodhan”, helps us calm the mind because it is said to allow us to unlock our energy channels. It is very interesting since it tells us that, when we have our nostrils blocked, some of our hemispheres of the brain cannot function correctly, so we can generate certain disorders that limit us when we want to perform our daily tasks.
In a quiet and distraction-free place, position yourself in a comfortable posture with your back straight and your shoulders relaxed. Cover the right nostril with your thumb of your right hand and breathe through the left nostril slowly counting the 1 to 5.
Now cover the left nostril and breath with the right and keep the air counting from 1 to 5. Repeat the process breathing from 1 to 8. Between each process cover both nostrils again and count from1 to 5. Repeat the exercise as many times as necessary until feeling that you can breath freely through both nostrils.
3)Diaphragmatic breathing technique
This is one of the most widely used techniques in psychotherapy, due to its excellent results in relieving symptoms of stress and anxiety in people. Here is, how to carry it out effectively.
Sit in a comfortable chair with your back straight, but at the same time relaxed, a hand supported on one leg and put the other hand on the abdomen. Close your eyes and begin to inhale slowly and deeply. Hold your breath for a few seconds (approximately 5 or more). Exhale through the mouth slowly. Repeat the process as many times as necessary until you feel calmer.