5 Deep Breathing Exercises To Reduce Anxiety
Are you going to face a difficult examination? Tensed with that never-ending thankless job? Are you too tired as you are in the habit of taking too much stress, all the time? Well, before you end up as a hopeless, nervous wreck, why don’t you try the following deep breathing exercises?
Breathing Exercises For Anxiety
Deep Abdominal Breathing
This is the easiest of the breathing exercises. Once you get into the groove, you’d start looking forward to doing this deep, mindful breathing. To perform this breathing, lie down comfortably on your bed. Let the legs be slightly apart. Place one hand on your abdomen. Now, close your eyes and start breathing slowly but deeply. Feel the abdomen filling up with air as you breathe in. Hold on.
Now, slowly breathe out. Feel the abdomen contracting and getting deflated like a balloon when the air inside is removed. Repeat this slow breathing exercise, at least 7 times. All the time, try to concentrate on your breathing and the movements of your abdomen. After finishing 7 rounds, open your eyes. Sure enough, you feel better, right?
In this method, sit in a comfortable position, as a first step. Those with back problems may opt for a chair with proper back support. Now close your eyes. Now, close your right nostril with your right thumb and start exhaling forcefully through the left nostril. Exhale about 26 times. Release the right thumb held pressing the right nostril. Now, close the left nostril with the ring finger of the right hand and start exhaling forcefully through the right nostril. Exhale to a count of 26. Now, rest your hands on your thighs and start exhaling forcefully, through both the nostrils, to a count of about 50. Relax.
This breathing exercise not only helps in cooling the brain, the most affected part when you are anxious or nervous, but also helps in clearing the entire nasal passage and strengthen the lungs.
The AUM Breathing
Assume a relaxed seating posture. Let the back be straight and erect. Now, close your eyes while taking a deep breath so as to fill your lungs with life-giving oxygen. Now, exhale slowly while uttering ‘Aaaaa’. Then, continue exhaling while making the sound, ‘ooooooooooo’. Carry on exhaling while saying ‘mmmmmmmmmm’. Feel the vibrations that are caused in your body by this chanting of ‘AUM’.Repeat thrice, slowly, and concentrate on the breath all the time. This exercise helps in calming your senses.
The Buzzing Breath
Sit in a comfortable position and close your eyes. Try to calm yourself down by observing your breathing pattern. Now, inhale deeply through your nose so that you feel the cool air entering your throat and towards the lungs. Now, start exhaling by making a slow and rhythmic ‘mmmmmmmm’ sound. The sound will be somewhat similar to the sound produced by the buzzing of the bees. That completes one around. As a beginner, do at least 3 rounds.
Now, feel the vibrations produced by the buzzing sound on your entire body. This breathing cools the body and calms the mind.
Alternate Nostril Breathing
In this breathing exercise, sit in a comfortable posture with your back erect. Once you close your right nostril with your right thumb, inhale deeply through your left nostril to a count of 4. Release your right nostril and close your left nostril with the right ring finger. Now, exhale slowly through the right nostril to a count of 8. Then, inhale through the right nostril to the count of 4. Close it and release the left nostril. Now, breathe out slowly through the left nostril to a count of 8. This completes one round. Repeat at least six times. This type of breathing has a miraculous effect on the overall health of the performer. It relaxes the brain, regulates blood pressure and improves eye sight.
The above breathing exercises are a sure-cure to anxiety and depression. Devote at least 20 minutes in a day (10 minutes in the morning and 10 minutes in the night, before retiring to bed) to practise these exercises, sincerely. Before long, you’ll recognise the positive changes that are happening within you.