Anxiety has gripped the world in recent time and the sad truth is that a very few people are vocal enough about this state of mind.
With people facing challenges both on personal and professional front, it is likely to succumb to anxiety. Anxiety is a relatively permanent state of worry and nervousness occurring in a variety of mental disorders, usually accompanied by compulsive behaviour or attacks of panic.
Although people may experience anxiety occasionally, it may raise concerns when a person is suffering from prolonged anxiety as it can adversely affect their mental health.
While there are many exercises to reduce anxiety, breathing is that known form of exercise against anxiety which is the most powerful technique.
This is because breathing calms the anxiety attacks as it is linked to the nervous system. Here are some of the effective breathing exercises that can be effective in the prevention of anxiety attacks.
Long Exhale with Pursed Lips
It is a common phenomenon to take deep and long breaths whenever a person feels anxious. However, they tend to hyperventilate by taking too many deep breaths.
This in turn reduces oxygen-rich blood flow to the brain. So, in order to avoid this situation, here is what one needs to do when an anxiety attack occurs.
One should completely expel the air from the lungs and allow the lungs to take in the air on their own. Once you have breathed in, take time to let the air out and exhale with pursed lip technique. An example of such breathing is to inhale for four seconds and then exhale for six seconds.
At the start, it is advised to do this technique for two minutes initially. As you get used to it, increase it to five minutes.
One can practice long exhale anywhere in any position such as sitting, standing, or lying in a supine position thereby adding ease and flexibility to your practice sessions.
Diaphragmatic or Abdominal Breathing
Shallow breathing due to bad posture (i.e. hunched posture) or any other reason can cause some discomfort in breathing. For such occurrences, the practice diaphragmatic breathing is encouraged. Diaphragmatic breathing is known to be one of the best exercises to counter anxiety. To perform this form of breathing, one must start with placing one hand on the stomach and the other on the chest. Next, start inhaling slowly and expand the stomach imagining there is a balloon in the stomach; Now, you should exhale lightly by lightly shrinking the abdominal muscles. Whilst doing diaphragmatic breathing, breathe in slowly from nose and count to two. After that, exhale through the mouth, make sure to exhale even slower to the count of three, and feel the deflation of the abdomen due to exhalation.
Alternate Nostril Breathing Technique
Also known as Nadi Shodhana in Sanskrit, it is an alternate nostril breathing technique which is known to help reduce anxiety and calm moods and emotions. The correct technique to do this technique is given below:
- Be seated straight in a comfortable position.
- Next, set the index and middle fingers of the right hand between the eyebrows. Press your thumb against the right nostril.
- Inhale slowly in this position through the left nostril for four counts.
- After four counts, give a pause and then close the left nostril with the ring finger. Whilst closing the left nostril, release the thumb from the right nostril.
- Now exhale slowly through the right nostril for four counts and pause for a while.
- Breathe in slowly through the right nostril for four counts and pause after completing the count.
- Now close the right nostril with the thumb and release the ring finger from the left nostril.
- Exhale slowly through the left nostril for four counts and pause briefly at the end.
It is advised to repeat this process for at least five to six cycles by alternating breathing between the right and left nostrils.
Conclusion
The aforementioned breathing techniques are tried-and-tested, and one can try them to see which technique works for them best. However, if the problem persists, it is advised to seek medical consultation or schedule an appointment with a therapist at our Physical Therapy Clinic at Venkateshwar Hospital.
