Discover the importance of breathing exercises to control anxiety and learn 5 techniques!
Controlling anxiety is a difficult task, but there are techniques that can help during this episode. Next, discover 5 infallible breathing exercises!
The feeling that we won’t be able to handle everything due to the rush of everyday life and excessive obligations leads to anxiety and stress. In other words, we are always agitated, which affects our quality of life. At this time, using breathing exercises may be the solution.
That’s right! By paying attention to breathing, drawing in and releasing air deeply, we can benefit from our emotional and physical health.
Want to find out what these exercises are? Follow the 5 techniques we will present in this article and start training to live better! summary
What are breathing exercises?
These are exercises that we perform using inhalation and exhalation consciously, in order to control the time of these actions. This way, you start paying attention to your breathing and allow oxygen to fill your lungs and circulate throughout your body.
It is worth mentioning that, although breathing is an involuntary action, many people do not breathe properly. So, with some techniques, you can take a moment out of your day to do this correctly.
Understand the importance of this technique to help with anxiety
Anxiety affects our body and mind, triggering excessive fear, increased heart rate, shortness of breath, sweating, insomnia, irritability and bad mood, and harming our daily lives and carrying out various activities.
With breathing exercises, you can control these symptoms, as you can oxygenate your brain, regulate your nervous system and have a feeling of well-being. So, if you’re anxious when taking a test or studying, you may be able to relax with some simple techniques.
See the benefits of breathing exercises
It’s important to make breathing exercises part of your routine and not just use them when you’re feeling anxious. Therefore, you can practice them at certain times of your day to have quality of life .
The advantage is that you can use the techniques anytime and anywhere, after all it only depends on controlling your breathing.
Below, we list the gains for your physical and mental health when performing the exercises:
- you become more relaxed, being able to “clear your mind” and concentrate better on the activities you are carrying out;
- you can enjoy the present moment, as you stop projecting only what will happen tomorrow or in the future;
- reduces moments of stress, which when constant, can lead to exhaustion and burnout syndrome .
Discover 5 breathing techniques that can help relieve anxiety
As you have seen, breathing exercises are among the effective anti-stress tips . But how to put them into practice? Check out 5 techniques that will help reduce anxiety symptoms!
1. Abdominal breathing
In the first technique, you can sit with your back straight or lie down. The idea is to inhale deeply through your nose and exhale slowly through your mouth, so that, in this exercise, you notice the movement of your abdomen and become more relaxed.
2. Square Breathing
It is a Hindu technique, in which you form a breathing square, as you must follow 4 steps. It works like this: you breathe in slowly through your nose for 4 seconds and also pause for 4 seconds.
Then, you slowly exhale through your mouth for 4 seconds and pause for 4 seconds before starting the exercise again.
3. Lengthened exhalation
It is an exercise in which the time taken to release the air is longer than to take the air in. So, to perform it, you need to inhale slowly through your nose for 4 seconds and exhale deeply for 8 seconds.
Here, the time count can vary, that is, you can inhale for 3 seconds and exhale for 6 seconds, the important thing is to be able to release the tension.
4. Progressive relaxation
Anyone who is anxious and has difficulty regulating sleep can perform the progressive relaxation exercise before bed. So, when you are lying down, breathe slowly and try to contract and relax your muscles. Little by little, you will feel lighter, calmer and be able to fall asleep.
5. Alternating nostrils
In the last exercise, you close one of your nostrils with your index finger and slowly inhale through the other, counting to 5. Then, you do the opposite procedure, closing the one that inhaled and exhaling through the other.
Now you know that breathing exercises are important for reducing tension and relieving anxiety. Therefore, get into the habit of practicing them to be able to better deal with moments of pressure in your daily life.