Mindful Breathing Techniques for Stress Reduction

Breathing is an essential part of existence that most people take for granted. When we breathe in, blood cells absorb oxygen and expel CO2. Carbon dioxide is a waste product that passes through your body and is exhaled.

Improper breathing can interrupt oxygen and carbon dioxide exchange, resulting in anxiety, panic attacks, tiredness, and other physical and mental health problems.

When you're feeling worried, you might attempt a range of anxiety breathing exercises. Let’s learn how to employ breathing techniques to help reduce anxiety and tension.

• Alternate Nostril Breathing: Alternate-nostril breathing (nadi shodhana) is a practice that entails closing one nostril at a moment while breathing through the other, alternating between them in a regular sequence. To practice this anxiety-relieving breathing, place your right hand in a Vishnu mudra (sitting position) and close your eyes or look downward. Inhale and exhale, then use your thumb to seal the right nostril, inhale through the left, and open and exhale through the right. Repeat for up to ten rounds, pausing if you feel dizzy.

• Belly Breathing: The American Institute of Stress suggests 20-30 minutes of belly breathing each day to decrease stress and anxiety. To practice, locate a comfortable, peaceful spot to sit or lie down, place one hand on your upper chest and the other on your belly, and let your belly relax without pushing it inside. Take in gently through your nose, allowing the air to enter and exit, and feel your stomach rise and sink inward. Exhale gently through slightly pursed lips while keeping your hand on your chest relatively motionless.

• Box Breathing: Box breathing, also known as four-square breathing, is a simple technique that involves inhaling and exhaling to the rhythm of a song. It involves holding your lungs empty for a four-count, then inhaling to a count of four, holding the air in your lungs for a count of four, and then exhaling and starting the pattern again.

• 4-7-8 Breathing: The 4-7-8 breathing practice, often known as the calming breath, calms the nervous system naturally. It consists of putting the tongue on the ridge of tissue behind the upper front teeth, exhaling through the mouth, inhaling softly, retaining air for a count of seven, and expelling thoroughly through the mouth, generating a whoosh sound to the count of eight.

• Lion’s Breath: Lion's breath, also known as simhasana, is a deep breathing technique that can help relax muscles, relieve tension, and enhance cardiovascular function. It includes putting your tongue out and roaring like a lion. To perform, inhale through your nose, widen your mouth, expand your tongue, and expel strongly. Make a "ha" sound while exhaling, then continue breathing normally for a few seconds. You can repeat lion's breath up to seven times.

• Pursed-Lip Breathing: Pursed-lip breathing is a method for slowing down deep breaths and lowering anxiety in those with lung diseases including emphysema and COPD. It consists of gently breathing through the nose for two seconds, exhaling through the mouth for four seconds, and maintaining a steady breath. Experts recommend doing pursed-lip breathing four to five times each day.

• Resonance Breathing: Resonance breathing, also known as coherent breathing can help relieve anxiety and induce relaxation. For practice, lie down, close your eyes, and breathe in through your nose for six seconds. Exhale gently, letting your air leave your body. Repeat for up to 10 minutes, pausing sometimes to be motionless and concentrate on your body's sensations.

• Simple Breathing Exercise: This breathing exercise can be done standing, sitting, or lying down. If it makes you anxious, stop and gradually increase the time. Inhale slowly and deeply through your nose, keeping your shoulders relaxed. Exhale slowly through your mouth, purse your lips slightly but keep your jaw relaxed. Repeat this exercise for several minutes until you feel better.

Conclusion:

To make deep breathing work for you, you must listen to your body and be aware of how anxiety affects your normal life. If you still experience extreme anxiety after practicing deep breathing, consider seeing a mental health professional or a doctor for an examination and treatment suggestions.

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