Breathing Exercises for Anxiety

Anxiety is a common mental health disorder that can have a significant impact on our daily lives. Breathing exercises are an effective tool for managing anxiety. In this essay, we will explore five breathing exercises for anxiety.

1. Diaphragmatic breathing: Diaphragmatic breathing, also known as belly breathing, involves breathing deeply from the diaphragm. To practice diaphragmatic breathing, sit or lie down in a comfortable position and place one hand on your chest and the other on your belly. Inhale deeply through your nose, feeling your belly rise, and exhale slowly through your mouth, feeling your belly fall.

2. Box breathing: Box breathing involves inhaling for a count of four, holding for a count of four, exhaling for a count of four, and holding for a count of four. To practice box breathing, sit or lie down in a comfortable position and inhale deeply through your nose for a count of four. Hold your breath for a count of four, exhale slowly through your mouth for a count of four, and hold your breath for a count of four.

3. 4-7-8 breathing: 4-7-8 breathing involves inhaling for a count of four, holding for a count of seven, and exhaling for a count of eight. To practice 4-7-8 breathing, sit or lie down in a comfortable position and inhale deeply through your nose for a count of four. Hold your breath for a count of seven, exhale slowly through your mouth for a count of eight, and repeat.

4. Alternate nostril breathing: Alternate nostril breathing involves breathing through one nostril at a time. To practice alternate nostril breathing, sit in a comfortable position and place your right thumb over your right nostril. Inhale deeply through your left nostril, then place your right ring finger over your left nostril and exhale through your right nostril. Inhale through your right nostril, then place your right thumb over your right nostril and exhale through your left nostril.

5. Progressive muscle relaxation: Progressive muscle relaxation involves tensing and relaxing different muscle groups in the body. To practice progressive muscle relaxation, sit or lie down in a comfortable position and tense the muscles in your feet for a few seconds, then relax them. Move up to your calves, thighs, abdomen, chest, arms, and face, tensing and relaxing each muscle group.

Breathing exercises are an effective tool for managing anxiety and calming our body and minds. These breathing exercises help by calming our nervous system and our circuits that are on overdrive when we are either triggered or generally feeling anxious.