Have you ever felt a sudden and irresistible feeling of fear, anxiety or fear? Or the feeling that something terrible is going to happen imminently? Or did you feel overwhelmed by stress or at the edge of a nervous breakdown? It might sound complex, but ithowever, it is possible to relieve anxiety quickly and easily by performing exercises based on the control of breathing.
You may think that this is easier said than implemented. And you are not exactly wrong. First of all because we think to breathe in the middle of a crisis of anxiety, panic, fear, etc., and it is rare to achieve it if we have not practiced these exercises beforehand.
Therefore, if you are subject to anxiety attacks, we suggest that you try to practice the following exercises and to practice them in the usual way, to train you in situations where the anxiety is not too important, so that you can apply them when you need their effects.
Breathing exercises work to relieve anxiety
We suggest you breathe slowly and fill your lungs, starting at the bottom. All your attention is then concentrated on a single gesture.Your mind cares for nothing else, external stimuli or thoughts that cross your mind. You simply agree with your breathing, slow and calm.
But it's not just about peace of mind.Your body usually feels physically different, even if only for a moment. This is because you send a message to your brain as you focus on these slow deep breaths: it's time to calm down. Your brain, meanwhile, sends messages to your whole body, which are manifested by this feeling of calm.
It works in an anxiety situation. In these situations where we tend to breathe quickly and superficially, we can achieve real inner comfort, physical and mental with only a few deep breaths.
Relieve anxiety with breathing exercises
We often get trapped, during an anxiety attack, bythe sensation that is reflected in these quick inspirations, as if the oxygen did not arrive in sufficient quantity. This increases the level of panic and sends all sorts of confusing signals to the brain, which in response sends its own signals through the body, negatively affecting oxygen levels and carbon dioxide.
The brain receives, when we finally master the breath, the signal that it is time to correct the levels of oxygen and carbon dioxidethus relieving these symptoms and, therefore, making us feel calmer. This is why it is important to perform breathing exercises as soon as we begin to feel the symptoms of anxiety, even before a situation causing this situation.
Easy abdominal breathing
This breathing technique is very simple and effective.To perform the abdominal breathing technique, follow these steps:
- Sitting or lying comfortably looking at the ceiling, close your eyes and relax your shoulders, andtry to get rid of the tension. You can also place one hand on your stomach and another on your chest.
- Inhale deeply and slowly through the nose. You should notice that the belly is rising and your chest is expanding (without getting too high).
- Exhale slowly through your mouth, keeping your jaw relaxed, and see how your belly goes down and your chest regains its position.
Repeat it several times.To improve its effects, inhale in four beats and exhale in four beats, trying to lengthen these four beats. You can get better effects even if, after a few repetitions, you keep the air before exhaling four times. If you also hold four more times in apnea, without taking air, the results will be only better.
Alternative nasal breathing
This exercise is a little complicated. It is nevertheless very effective and, if it is practiced regularly,its execution ends up becoming very simple. To perform the alternative nasal breathing technique, follow these steps:
- Place the right thumb on the right nostril, closing the latter.
- Inhale through the left nostril.
- Next, place your index finger on the left nostril and exhale through the right nostril.
- Without moving your fingers, inhale through the right nostril.
- Cap the right nostril with the thumb and exhale through the left nostril.
This basically consists of inhaling through one nostril and exhaling through the other, alternating one and the other.This exercise is very purifying for body and mind.It also helps to recover the center of attention.
BreathingUjjayi, breathing technique coming from yoga, is very useful for relieving anxiety.Ujjayi (pronounced oo-JAI) is usually translated as "victorious breath". It has been used for thousands of years to improve the practice of hatha yoga. It is also known as "ocean breathing".
To perform the breathing techniqueujjayi, do the following:
- Sit comfortably and take a deep breath through your nose.
- Exhale slowly, through your mouth, as if you were going to fog a mirror.
- Repeat several times to learn how to position the throat.
- Inhale deeply through the nose.
- Exhale slowly, reproducing the gesture of preparation with the throat, but with the lips closed. You should feel a sound very similar to the one we can hear in a shell.
- Repeat several times. Against anxiety, you just have to breathe.
Whenever you feel that anxiety is trying to take hold of you, breathe. The more you internalize the exercises that we propose, or others that you have found yourself and practiced, the easier it will be for you to relieve your anxiety.