Even if you take medicine for your anxiety or change the way you live, you can still feel overwhelmed by it. With the help of breathing exercises for anxiety attacks, you can deal with anxiety more healthily. Any focused breathing can help calm your body and lessen the effects of anxiety. Many types of focused breathing can help, and you can try a few to find the one that works best for you. Keep reading to learn about some of the best breathing exercises for anxiety attacks.
Best Breathing Exercises For Anxiety Attacks
1. Deep Belly Breaths
Place one hand on your stomach while sitting in a relaxed position or when you are flat on your back, and place the other hand on your chest. Take a breath through your nose while simultaneously expanding your stomach. Exhale while making the sound of someone trying to whistle with their lips pursed. Put your palm on your stomach and pull it toward your spine as though you are "pressing" all the air out. Repeat gently anywhere from three to ten times. It is one of the most effective breathing exercises for stress.
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2. Roll Breathing
Place your left hand on your stomach and your right hand on your chest while lying on your back. It is among the best breathing exercises for anxiety attacks. First, breathe in through your nose to simply fill your lower belly with air (and not your chest), and then continue to breathe in until your chest is full. As your abdominal cavity fills with air, you should feel your left-hand lifting. As your chest expands, your right hand will raise to meet it. Slowly let out your breath via your mouth while generating a whooshing sound. Repeat three to five times.
3. Equal Breathing
It is considered that the yoga breathing technique will stimulate your parasympathetic nervous system, assisting you in experiencing a greater sense of relaxation. It is among the most popular breathing exercises for anxiety attacks. First, find a comfortable sitting or lying position, with either your eyes open or closed, and then take a deep breath through your nostrils for four counts. Repeat this process a few times, breathing through your nose for four counts each time. When you feel like you get the hang of it, you may try increasing the number of counts for each inhale and exhale to six or even eight.
4. Resonant Breathing
Feel your stomach expand and contract with each inhalation and exhale as you slowly breathe in through your nose for four seconds and then breathe out through your mouth for six seconds, respectively. Repeat the process six times, moving at a pace that will allow you to complete the sixth cycle in exactly one minute. These breathing exercises for anxiety attacks work wonders.
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5. Birthday Candle Breathing
This exercise can be especially useful if you feel yourself starting to hyperventilate, which can cause an imbalance of oxygen and carbon dioxide in your blood, leaving you feeling dizzy or short of breath. If you feel yourself starting to hyperventilate, this exercise can assist. If you want to improve the ratio, try breathing slowly through your mouth while pursing your lips as if trying to blow out a birthday candle. It is straightforward, and it is efficient.
Something that we constantly engage in is breathing (obviously). But taking things more slowly and doing them with intention might immediately act as a stress reliever. Try pausing for a moment and engaging in deep breathing the next time you sense anxiousness creeping up on you. You are certain to experience at least a marginally more relaxed state after just one or two minutes have passed.
6. Lion's Breath
This yoga breathing technique involves creating roaring sounds with your exhalations, like a lion, as the name of the exercise suggests. While in the kneeling position, direct your inhalations to the nose. The next step is to exhale while producing a "ha" noise, spreading your mouth as much as possible and extending your tongue as far as it will go. You can do this up to six times.
7. Alternate Nostril Breathing
Another calming exercise for anxiety, this one aims to dispel excess energy and generate a sensation of tranquillity. It is among the best breathing exercises that help with the symptoms of anxiety attacks. While seated in a comfortable position, lay your left hand on top of your left knee and bring your right hand up toward your nose.
To close your right nostril, use the thumb of your right hand. Take a breath through your left nostril while pressing your index finger and middle finger against your left nostril to seal it. After that, crack open the right nostril and exhale through that aspect of your body.
Now close your right nostril as you breathe in through the right nostril, then open your left nostril as you breathe out through the left nostril. Now that you've completed one full cycle, you should keep cycling for up to another five minutes. These breathing exercises for stress will help you most positively.
8. Morning Breathing
The first thing you should do when you wake up is to stand up and then lean forward at the waist. This calming exercise for anxiety is very effective. Maintain a slight knee bend, and hang your arms loosely by your sides. As you carefully roll back up to a standing position, take a few slow, deep breaths as you do so. Try to stand completely motionless for a few seconds while holding your breath. While you exhale slowly and return to the bent position, continue to hold the stretch. As many times as you like.
Talk to a medical expert if you find that you are unable to control your anxiety. Even if you believe it to be mild, a healthcare professional can propose modifications to your lifestyle, over-the-counter drugs, or home remedies that you could attempt to support your mental health. Make sure you follow these above-mentioned breathing exercises for anxiety attacks.
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