<\/span><\/h2>\nIt 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.<\/p>\n
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.<\/p>\n
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.<\/p>\n
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.<\/p>\n
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.<\/p>\n
Diaphragmatic or Abdominal Breathing<\/strong><\/span><\/p>\nShallow 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.<\/p>\n
Alternate Nostril Breathing Technique<\/strong><\/span><\/p>\nAlso 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:<\/p>\n