The feeling of anxiety can pop up anytime. The best way to deal with it is to know how to win over it using the most straightforward methods possible. And one of such methods is breathing exercises. Of course, we all know how to breathe — without this knowledge, we would all simply... die. But sometimes, we can breathe incorrectly. This leads to anxiety, worries, the feeling that something is wrong. Why? Blood cells do not get enough oxygen, and thus, carbon dioxide exchange starts working wrong as well.
Welcome a few easy-to-follow breathing tips that will help you reduce your inner panic and worries:
- Stop breathing rapidly, “eating” air with your chest. This kind of breathing leads to rapid heart rate, tissue tension, and aswoon feelings. There is not enough oxygen in your blood, which results in anxiety. Instead of 'eating' air, try deep breathing using your diaphragm. Breathe in unhurriedly and let your diaphragm get opened. Put the hands on the ribs, and focus on opening them when you let the air in.
- Alternate-nostril exercise means you have to close one nostril while breathing through the other. Then, change the nostrils. The best position for this exercise is the sitting pose.
- Belly exercise needs to be done at least three times in a row once a day. More advanced people can practice it up to 4 times per day. So, put one hand on your chest and another on your stomach. Relax all your belly muscles, moving them inward by squashing the belly. Breathe in using the nose while focusing on the burst of air that needs to move through it to the belly, making it move with your hand on it. Breathe out using the lips. The hand on your chest does not have to move.
- 4-7-8 exercise involves the tip of your tongue that is located at the back of your upper front teeth. Utterly breathe out through the lips, breathe in through the nose for 4 seconds. Hold your breath for 7 seconds, and breathe out for 8 seconds.
There are many more different breathing exercises, all of which are really helpful in your home battle against anxiety. Try all of them, choose your favorite ones, and practice them anytime, anywhere.