Ways to alleviate anxiety with deep breathing
What's the story
Deep breathing is one of the most effective ways to manage anxiety.
It regulates your heart rate and blood pressure, and promotes a sense of calm.
This article details five easy-to-follow deep breathing techniques that can help reduce anxiety.
These techniques are simple to learn and can be practiced anywhere, providing a convenient way to relieve stress.
Basics
Diaphragmatic breathing for relaxation
Diaphragmatic breathing is characterized by deep breaths that fill the lungs, requiring the diaphragm to contract.
Simply lie down or sit comfortably with one hand on your belly and the other on your chest.
Inhale deeply through your nose, allowing your belly to rise more than your chest, then exhale through your mouth.
Practicing this for five to 10 minutes can significantly decrease anxiety levels.
Timing
The 4-7-8 technique
The 4-7-8 technique is a straightforward approach that relies on specific timing of your breaths to induce a state of relaxation.
To practice it, inhale quietly through your nose for a count of four, hold your breath for a count of seven, and then exhale completely through your mouth for a count of eight.
By helping regulate your breathing patterns, this technique is especially beneficial before bedtime.
Balance
Alternate nostril breathing
A simple yogic breathing technique that balances the brain for calmness is alternate nostril breathing.
Sit with a straight spine. Close your right nostril with your thumb, inhale deeply through the left nostril.
Then, close the left nostril with your ring finger, exhale through the right nostril. Repeat this cycle for a few minutes to reduce anxiety.
Tension release
Progressive muscle relaxation with breath
You tense each muscle group as you breathe in, and relax them as you breathe out. Simple!
Start at your toes and work your way up to your head, or the other way around.
Not only does this technique help in letting go of physical tension, it also emphasizes on taking deeper breaths, which inherently help in lowering mental stress levels.
Awareness
Mindful breathing meditation
Mindful breathing meditation teaches us to concentrate solely on the breath.
You notice its rhythm without attempting to change it, gently returning your focus whenever it strays.
By finding a quiet place to sit and dedicating just five minutes a day to this practice, you can significantly reduce anxiety.
It cultivates present-moment awareness and disrupts negative thought patterns, making it a powerful tool for stress management.