Breathing Exercises To Reduce Stress And Anxiety Attacks
est breathing exercise to reduce stress and anxiety attacks easily are also good for the physical and mental health as well as overall fitness. Relaxation can help to relief stress and the anxiety attacks. Relaxation and the breathing exercise can help to calm down and take a step back from the stress and anxiety situations. Breathing is the automatic function of the body which is controlled by the rain. Our life depends upon breathing and when we are in stress or anxiety the patterns and rate of breathing changes. When we breathe oxygen is taken in and due to improper breathing this intake is disturbed which can contribute to panic attacks, fatigue, anxiety and emotional as well as physical disturbances. In stress and anxiety attacks people take rapid shallow breaths that come from the chest. When you are anxious you can observe this type of breathing. This chest breathing can cause dizziness, muscle tension, increased heart rate and other physical sensations. In this situation inhale slowly and take deep breaths through the nose. Keep the shoulders relaxed, during this your abdomen should expand and the chest should rise very little. Breathing issues affect the people with anxiety attacks and stress.
Breathing Exercises To Reduce Stress And Anxiety Attacks
In most of the cases stress and anxiety produce the poor breathing habits by continuous stimulation of the autonomic nervous system and as a result the way of breathing is changed. From anxiety attacks and stress you can suffer from too quick breathing, thinking about breathing too much and you may also think that you are not getting the enough air to breathe and need more air and space. Poor breathing can result in various issues one of them is the hyperventilation which is responsible for many symptoms of anxiety attacks such as rapid heart rate and the chest pain. Healthy breathing on the other hand can claim the body and the mind. Many people use the healthy breathing exercise to calm themselves and stop the hyperventilation when they are under the anxiety attack. With the right breathing you can reduce the anxiety attacks and also the anxiety symptoms.
- During hyperventilation you feel that you are not getting the enough oxygen but in real you are getting too much oxygen and the levels of carbon dioxide are low. During hyperventilation cup the hands over the mouth and then breathe slowly. You can also use any paper bag for this purpose. This is done to prevent the repulsion of the carbon dioxide gas and get it back into the lungs so that the levels of carbon dioxide are regained in the system. Hold the bag over the face during breathing and keep breathing until you regain the levels of carbon dioxide. It is hard to stop the anxiety attacks by this breathing exercise but you can reduce the severity of the symptoms through this exercise.
- Deep breathing is not the best tool for the anxiety attacks but it is best for the higher levels of stress and anxiety. If you take calm and deep breaths then it will produce the soothing effect in the body and it will provide few minutes away from the stressful situations. This will help you to relax for some time. There are different ways to do the deep breathing exercise but among them the simple one is to sit on a chair with your back straight and the arms on the armrests. Now take deep and slow breaths through the nose which last for almost 5 to 6 seconds. Deep breathing can be difficult at start and also do not show effective results but it can show results with more practice.
- There is also advanced deep breathing in which there are benefits of two breathing exercises making this exercise very useful for the panic and anxiety attacks. This exercise is also hard and needs practice to do at the time of panic attack. For this exercise you need a comfortable and calm place. This exercise needs proper time and concentration. Find a quiet place where you can spend almost 15 to 20 minutes easily. Sit on a chair with back straight and try to be comfortable and relaxed. For this exercise there are 10 breath cycles that include inhale by counting 5 heartbeats, hold breath by counting 7 heartbeats and then exhale to count 9 heartbeats. While breathing make sure that you are breathing through the stomach.
Best breathing exercise to reduce stress and anxiety attacks easily need practice so do not expect that these will work effectively, the more you practice more benefit can be obtained from these exercise.
