breathing exercises for anxiety

3 Outstanding Breathing Exercises For Anxiety

While you can’t stop stressors from coming your way,
there are breathing exercises for anxiety you can do
to manage your body stress response
so you can feel better quickly.
breathing exercises for anxiety defeat

If you’re a human person, you have stress in your life.
The way you breathe affects your body.
Breathing exercises are a good way to relax,
reduce anxiety, and relieve stress.

Now You’re gonna Learn about:

-The Brain-Body Connection.
-Your Breath as Powerful Tool
-Fight or Flight Response
1. Abdominal Breathing Technique
2. The Power Exhale
3. The 4, 7, 8 Breath Exercise

 

-The Brain-Body Connection

The sympathetic and parasympathetic nervous systems
regulate how the body deals with stress.
During a stressful or dangerous situation,
the sympathetic nervous system goes into fight or flight,
triggering the adrenal glands to secrete the hormones
that increase blood pressure and heart rate.

The parasympathetic nervous system works in
conjunction with the sympathetic nervous system,
triggering the body to secrete hormones to decrease
blood pressure and heart rate,
inducing a relaxation response.
breath deeply and command you mind
Breathing deeply and mindfully helps stimulate
the parasympathetic nervous system to trigger this response.

-Your Breath as Powerful Tool

Some simple breathing exercises for anxiety can make a big difference
if you make them part of your regular routine.
Your Breath Can ease stress and make you feel less anxious.

Caution:
Some people get dizzy the first few times
they try these breathing exercises.
If you begin to breathe too fast or feel lightheaded,
slow your breathing.
But Don’t quit because you may be scared or dizzy or feeling strange.

-Fight Or Flight Response

When you’re under stress or anxiety, the body reacts
with the fight-or-flight response.
This response prepares the body for anticipated conflict
or danger by going into a state of alertness or readiness.
This natural response keeps the body out of harm’s way.

When you are in this response some parts of your body
automatically shut down, optimizing your surviving
basic needs and functions.
For Example :
-Acceleration of heart and blood pressure,
-Tunnel vision
-Partial loss of hearing systems
Shaking
breathing exercises for anxiety
Interesting Fact: When in Fight-flight response
you run faster than you normally can 🙂

1. Abdominal Breathing Technique

You can lay down, sit, stood, whatever is comfortable for you.
I do this exercise for about 5 minutes
laying down with my eyes closed.

How it’s done: With one hand on the chest and the other
on the belly, take a deep breath (inhale) with your stomach
in through the nose, ensuring
you’re not breathing in with your chest.
(Your stomach should pump up, not your chest)

Try To keep the air 2-3 seconds before exhaling.
Exhale by your stomach going backward,
and chest going partly forward.

Optimal Daily Breaths: Seven to 10 deep, slow breaths or
5 minutes each day to experience
immediate liberating experience
and reducing heart rate and blood pressure.

Do this at least 3 weeks or month and write me
if you have benefited as well as I did, or
Ask me if you have difficulties in the process.
life gets good when you make it good

2. The Power Exhale

This exercise works best before
an exam or any stressful event.
But those who operate in a stressed state all the time
might be a little shocked how hard it is to control the breath.

Before doing this exercise find one word or phrase,
which you’ll mentally repeat only during exhaling.
(You can choose not to repeat anything, just focus on your breath)

I show you what works for me so feel free
to be creative and see what fits best for you! 🙂
The main thing is timing your breaths.
So you’ll go 20 % Inhale, 80% Exhale.
It’s more like 2 seconds Inhale, Than 8 seconds slowly breezy exhale.
Doing this you give feedback to your Nervous System
that you are in a relaxed zone and state,
so he automatically starts to operates that way.

breathing exercises for anxiety

I do 10 series of the Power Exhale exercise daily,
and has an amazing impact on my behavior,
state and destroys mood swings
.

3. The 4, 7, 8 Breath Exercise

The last technique I mostly use for sleep,
and it is proven scientifically that this breathing
exercises for anxiety helps a lot, especially during night time.

Close your eyes if they’re open.
Take a few big, deep breaths.
Breathe in. As you do that, count to 4.
Exhale slowly counting to 7.
While you’re doing it, imagine that the air leaves
with your stress and tension.
Finally, count to 8 before Inhaling again.
Imagine that the next air you take is filled
with a sense of peace and calm.
breathing exercises for anxiety
I know that this (Imagination) might sound funny for some
people to do or even try it, but
Lack of Imagination, simply means you're not giving your brain basic & useful information of what you want & expect to Happen. Click To Tweet

Conclusively:

This means that our mood, feelings,
attitudes or thoughts can positively or
negatively affect our biological functioning.
It’s all about how much Self-Aware we are.

I believe that our brains can affect
how healthy our bodies are!
When the brain sends a message
to our body when stressed, immediate fast breathing,
high pressure starts happening to us.

We can decrease and defeat all of our problems
by deep breathing 
and relaxing our body.

Hope you learn something useful,
Now over to You,
What techniques or exercises you’ve tried so far?
What’s working best for you to relax in demanding times?

I would love to connect & hear other opinions,
tips & information how can we improve
constantly and be More Self-Aware.

Sources:
https://www.livestrong.com
https://www.uofmhealth.org
https://www.anxieties.com
https://en.wikipedia.org/wiki/Anxiety

7 Secret Tools E-Book + Bonus

Self-Awareness is All About Knowing Yourself & Psychological Freedom. If You're Interested In Exploring Yourself This Short FREE E-Book Can Assist You!

I agree with my personal information transfer to MailChimp ( more information )

We Promise to Never SPAM to your email address. You can unsubscribe at any time.

Share The Knowledge

Leave a Comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.