Breathing Exercises To Control Anxiety

Control Anxiety
Control Anxiety
Control Anxiety
Control Anxiety

Breathing is an involuntary process that takes place in your body. It is a vital function that is required for making oxygen available to the cells. Your body will breathe in the air and release carbon dioxide, which is a waste product produced in the body.

Your health is hugely impacted by the way you breathe. Improper breathing can adversely affect the exchange of carbon dioxide for oxygen. This can contribute to a lot of physical and mental problems including anxiety, stress, panic attacks, and fatigue, etc.

Breathing Might Contribute To Anxiety 

Most people are not conscious of the way they breathe. Breathing is generally categorized into two:

  • Thoracic or chest breathing
  • Diaphragmatic or abdominal breathing

If people are anxious or stressed out they take rapid and shallow breaths that directly come from the chest, which is known as chest breathing. This type of breathing can cause problems with the levels of oxygen and carbon dioxide in the body thereby leading to increased heart rate, muscle tension, dizziness, and many other physical sensations. When chest breathing occurs, your blood will not be properly oxygenated and this can signal stress responses that might contribute to panic attacks and anxiety. During abdominal breathing, you take deep and even breaths. You usually use this type of breathing when you are relaxed.

How To Determine The Type Of Breathing?

The easiest way to find how you breathe is by putting one hand in the middle of your chest and placing the other on your upper abdomen. As you breathe, examine which hand is rising the most. If you are following a proper breathing pattern, then the hand on your abdomen should raise more, as during normal breathing your abdomen will expand and contract. Notice your breathing pattern when you are anxious, as this can be important to control anxiety.

Breathing Exercises

Some simple breathing exercises can help you control anxiety effectively.

  • Inhale Deeply And Slowly Through Your Nose: Concentrate on your breathing once you have relaxed the shoulders. Make sure that your abdomen is expanding and the chest is rising very little.
  • Exhale Through Your Mouth Slowly: Pursue your lips slightly when you blow out air. Ensure that your jaw is relaxed.
  • Repeat: Do this breathing exercise several times until you feel relaxed.

Proper breathing plays a crucial role in anxiety relief. Hence, if you are stressed out, following the simple breathing exercises mentioned above can help to relax your mind and body. Hence, it can avoid a lot of problems including anxiety, stress, and panic attacks, etc.