What Are Some Good Breathing Techniques to Prevent Anxiety?

Anxiety is quite common these days and the disturbing fact is, it is a quite most ignorant thing for people. They simply consider it as a routine tension. As you are here it seems that you are taking the right step at right time. When you try to fight with anxiety on the initial stage you will simply win over it easily. Today we will tell you some good breathing techniques that you can use to prevent anxiety. The best thing about the below breathing techniques is you can perform them at home without taking anyone’s help though we recommend you to take guidance under professional or expert for maximum benefit.

 

Legitimate Breathing Techniques to Fight Anxiety

Yogic Breathing Exercises

Years ago the ancient yogis discovered that it is possible to alter the state of mind by controlling the breath and today we know it as a practice that is widely known as pranayama. Pranayama works effectively by slowing and regularizing the breath process.

People who ask for scientifically proven things know that it is a proven scientific method and there it is known as a parasympathetic nervous system. It is referred to as a complex biological mechanism that helps the person to calm and soothes up.

When we are under stress inhaling and exhaling rapidly or rapid breathing is quite common especially in stressful times. Make a note that it can simply lead up to oxygen buildup in the bloodstream and an analogous reduction in the comparable amount of carbon dioxide, which results upend the typical acid-alkaline stability of the blood. This condition can result in nausea, muscle twitching, irritability, confusion, anxiety, and lightheadedness.

When you indulge yourself in yogic breathing then it will significantly help you in achieving balance in mind and body both. You must know that when mind-body exercises are frequently used when it comes to effective treatment of post-traumatic stress disorder or (PTSD).

Meanwhile, these are connected with peremptory influences on stress-induced illnesses, for instance, PTSD and depression in most extant studies.

How to perform with consciously expanding your breath:

• Sit in a chair and erect your spine. Alternatively, you can lie on the floor on your back.
• Just above your pubic bone put your fingertips lightly. It is located in front of the pelvic girdle or on your lower belly, just above the pubic bone. What you need to try is direct inhalations into this space and you can do it by expanding the belly each time.
• Now, below your collarbones, there is a space you need to move your fingertips here. Place your pinkie tips on the surfaces of the sternum and splaying the other fingers out to the sides.
• Meanwhile, you would also like to try expanding these spaces gently.
• When you are doing this you need to keep your throat as soft as possible. It is important because there is a counterproductive tendency that tenses it when you inhale into the upper chest.
• Breath into your back body as much as you can while imagining you are inflating and deflating the balloon.

Pursed-Lips Breathing

Pursed-lips breathing is a special breathing technique that is specifically designed to turn your breathing process more effective as it makes your breathing more intentional and slower.

When you inhale you need to puck your lips and simply exhale through them deliberately and slowly. We recommend you to do counts for better results.

Just in case you are suffering from any lung condition for instance emphysema, and COPD (chronic obstructive pulmonary disease) then pursed-lips breathing is very beneficial and you would love to try it. You can perform pursed-lips breathing technique or method up to 4 to 5 times a day.

Here is how pursed-lips breathing is done:

• First of all, lose up your body and relax your shoulder and neck.
• Breath in slowly through your nose for two seconds. No need to say that you need to keep your mouth closed. Don’t try to take a deep breath as it is totally unnecessary instead just focus on doing a normal or regular breath. It will do just fine.
• Now, simply exhale the mouth for four seconds. Here keep in mind that extended time is the prime key. Meanwhile, puck your mouth just like giving a kiss while exhaling.
• In the end, while breathing out, keep a steady and slow breath. Just make sure you don’t exhale hard.

Diaphragmatic Breathing

Diaphragmatic breathing is also known as abdominal breathing. It is primarily intended to help one to use the diaphragm correctly while breathing to reduce the effort of breathing by decreased oxygen demand, slowing down the breathing rate, and use less energy and effort to breathe.

You need to try diaphragmatic breathing next time when you are feeling anxious. The best thing about diaphragmatic breathing is you can try it whether you are sitting, lying down or sitting, or lying down. So here’s how you can do diaphragmatic breathing:

• Breath in deeply and slowly through your nose. Keep your shoulders comfortable. You need to make sure that your abdomen should expand, and meanwhile keep your chest bit rise above.
• Use your mouth to breathe out slowly. When you blow the air out, slightly purse your lips slightly. In between don’t tense your jaw but keep it relaxed. While doing it you may hear a delicate “whooshing” sound when you breathe out.
• Repeat this diaphragmatic breathing exercise. You need to repeat it till you start to feel better.

Deep Breathing

Deep breathing has another name which is abdominal breathing. The name clears you much, meanwhile know that you need to do it for 20 minutes to half an hour regularly. Deep breathing promises to help you with reducing stress and anxiety.

According to AIS (The American Institute of Stress), deep breathing boosts the supply of oxygen to your brain and also stimulates the parasympathetic nervous system that on the other side encourages a state of calmness. The American Institute of Stress suggests these verified methods that blend visualization and deep breathing:

Quieting Response

This technique requires only six seconds:

• Smile internally with your mouth and eyes think that your tension is flowing to your shoulders.
• Now, imagine there are some holes in your feet’s sole. When you take a deep breath visualize that some hot air flowing through these holes that are now moving upwards to your legs; next moves to your abdomen, and then fills up your lungs.
• Now, when you breathe out totally reverse the visualization. In this, you will see the hot air coming out from the same feet hole.

Teddy Bear Breathing for Kids

You can teach this technique to your children:

• Instruct your children to lie on his back and ask him to place one hand on his chest. Take a teddy bear and put it on your children’s belly button.
• Instruct him to close his eyes and relax the whole body.
• Now tell home to slowly inhale through the nose. Meanwhile, you need to notice that the chest should not rise but the teddy bear should.
• When your kid is full after a deep breath ask him to count to three (in mind) and then slowly exhale.
• Ask him to repeat the process till he feels relaxed.

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