Deep Breathing & Techniques to Relieve Anxiety: Learn how to Do it Right!

  • 12 months ago
3 minute read.
Deep Breathing & Techniques to Relieve Anxiety: Learn how to Do it Right!

How many times have we had someone tell us to take a deep breath when things get tense? Did u know that most of us don’t even breathe right? In fact, another indirect contributor to stress is incorrect breathing patterns. This is because most of us only use the upper portion of our lungs for breathing. This action puts a strain on the lungs and the heart and does not allow the body to take in a good amount of oxygen.

A good, deep breath originates in the belly and allows the lungs to be used and filled completely, thereby supplying more oxygen to the body. More oxygen awakens every cell in the body, energizing, and rejuvenating them at the same time.

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Breathing exercise is the best form of meditation you can practice to control stress. Here’s how you do it:

  • Lie on your back and begin by gently flexing your muscles starting from the feet and moving up to your scalp. Flexing will loosen your body and help it relax.
  • Run a quick recap in your mind to check if you missed out any part.
  • Start to inhale slowly. The breath should begin from the lower belly and gradually move to the stomach area, finally filling up the chest and moving to the shoulders. Hold this full, deep breath for a second or two and then slowly begin to exhale, this time starting from the bottom of your lungs, then the middle, and finally the top.
  • Repeat the cycle for another 4 to 5 minutes. Do not try to force your breathing. Breathe in and out as much as your body can manage. Your focus should be on making it as peaceful and calming as possible.
  • After 5 minutes, shut your eyes and begin to imagine that you are resting on a beautiful island and watching the waves. Now try to sync your breathing with your imagination. Breathe in every time you imagine the waves approaching and breathe out when they move away.

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Additional Breathing techniques

#1) 4-7-8 Breathing

4-7-8 Breathing, also called Relaxing Breaths, includes holding and exhaling breath for a set time. It is believed to help reduce stress and anxiety while helping people sleep better.

How to do it?


-Breathe in through your nose for 4 seconds and hold your breath for 7 seconds.

-Exhale through your mouth for 8 seconds.

-Repeat at least 21 times.

#2) Anulom Vilom Pranayam

Anulom Vilom Pranayam is a popular breathing technique that is considered excellent for respiratory problems and asthma. It facilitates proper functioning of the lungs, reduces stress, and lifts your mood.

How to do it?


-Sit in Sukhasana or Padmasana with your hands resting sideways on the knees.

-Make Vishnu mudra and Close your right nostril with your right thumb and inhale slowly from your left nostril to fill up your lungs.

-Now close the left nostril with the same hands and let the right nostril be free as you exhale.

-Now do it in reverse, this time inhaling through the right nostril and exhaling through the left.

-Ensure your back is straight and shoulders relaxed when you do this pranayama. Do 7 rounds.

Tip For The Beginners


If you can’t easily touch the floor with your knees straight, support each hand on a yoga block set just outside each foot.

Precautions


Talk to a doctor if you have chronic respiratory or cardiovascular problems, but anulom vilom breathing is safe for most people.

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You can practice rhythmic breathing for as long as you want. You can even practice it at night, especially when you find it hard to sleep. So, breathe deep and breathe right! If you to browse other beneficial workouts, mindful yoga and exercises right from home, navigate to The Wellness TV for videos curated by certified wellness experts on The Wellness Corner.

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