Anyone dealing with stress management issues can be helped with the right tension breathing practices. But why aren’t more folks using their breath to stop anxiety attacks?
We will take up two primary arguments used against using breathing practices for nervousness, and tips on how to overcome anxiety. Ideally after reading this article, you can start making use of your breath to help you feel more relaxed.
Here are the two most common objections in trying respiration techniques. At the same time, find out if you are able to get somewhat worked up about the possibility of having the capability to employ a straightforward breathing technique in order to feel more serene and manage your anxiety.
1. We are dealing with worry that is too severe to be impacted by breathing techniques.
Our entire nervous system – and through it, our organs and glands, is mostly driven by our breathing patterns. By shifting or changing our breathing, we can induce a number of biochemical reactions in our body, such as the production of more soothing materials like endorphin and less stress-generating ones like epinephrine or blood acidity. The effectiveness of mindful breathing is truly successful, which is the main reason why it is typical in all meditative and prayer traditions.
In order to defeat high levels of anxiety, it is important to learn proper breathing techniques. A lot of people who deal with high anxiety levels are found to be breathing mainly through their torso. Shallow breathing through the chest signifies that you are interrupting the oxygen and carbon dioxide balance that is necessary to be in a comfortable state. This type of respiration may perpetuate anxiety indicators.
Of course, each person is unique, and you may not know if your breathing affects your anxiety levels until you try it. But once you seriously consider the benefits of breathing methods, why not give it a try, even for just a week?
2. I do not have the time.
What if you can turn any waiting or idle time into a period dedicated for breathing exercises? I am not talking about natural breathing that you typically do, but instead, of particular respiration methods. Proper respiration helps ease tension, and you will feel more composed every time you take action. Another wonder of these techniques is that no one may even notice you doing it, but the effects of controlling your breathing can impact you significantly, such as helping ease your mind, slow your heart rate, calm racing thoughts, and generally leave you feeling more relaxed.
Just imagine how relaxed you will be if you have a handful of fast and simple breathing workouts you can attempt while you are in your car waiting for the light to turn green, or cleaning the dishes, or picking your kids up from school, or simply waiting in-line.
3 Easy Breathing Methods to Help You Manage Stress
- Put one hand just above your belly, and the other hand on your chest, right on top of your breastbone. By feeling with your hands, you can tell which part of your body, and which muscles you are utilizing to breathe.
- With your mouth open, gently sigh – just like when somebody told you something really irritating. While doing so, let your shoulders and your upper body muscles relax and go down, along with the exhale. The sigh is done not to completely drain your lungs; instead, it is done just to loosen your upper body’s muscles.
- Then, close your mouth and stop for a few seconds.
- While keeping your mouth closed, slowly inhale through your nose while also pushing your stomach out. Your stomach’s movement will come first by the smallest fraction of a second before your inhalation, because it is this action that pulls the air in. When you have breathed in as much air as you can comfortably hold (without casting your upper body into it), stop – this inhalation has ended.
- Take a break – the length of which depends on you because everybody counts at a different rate, and everyone has unique sized lungs. Pause as long as it feels comfortable. Although note that when you breathe in this way, your breaths are bigger than normal. Hence, it is necessary to breathe more leisurely than the way you usually do. If you breathe large breaths in the same rate as you do with your small, shallow breaths, you will possibly feel lightheaded from over breathing, plus it can make you yawn. Both are not harmful, and are just signals for you to slow down. Follow them!
- With your mouth open, exhale through it and pull your belly in.
- Repeat steps 4 to 7.
Abdominal Breathing Technique
Put one hand on your chest, and another on your belly. Take a breath through your nose, and ensure that your diaphragm (and not your chest) fills with sufficient air to stretch your lungs. Aim for six to ten deep, slow breaths per minute for ten minutes every day in order to feel an instantaneous decline in heart rate and blood pressure. Do this for six to eight weeks and you may experience these benefits far longer.
This technique works best before any stressful event.
To expel tension from your body, close your eyes and concentrate on tensing and relaxing each of your muscle groups for approximately two to three seconds each. Continue doing deep, slow breaths and begin with your toes and feet, then move up to your knees, thighs, rear, chest, arms, hands, neck, jaw, and eyes. If you are having trouble doing this for long periods of time, try breathing in through your nose, hold it in for approximately five counts while your muscles tense, then breathe it out through your mouth to release.
This technique works best at home or even while traveling. Just remember that if you ever feel uncomfortable or dizzy while doing this exercise, do it for just a few seconds at most.
When done properly, these breathing techniques can save you from stress any time and just about anywhere.