Anxiety, nervousness, and fear all have one thing in common. They can be reduced by taking control of our bodies. Breathing exercises for anxiety can be a very effective way to release or reorganize your feelings and release stress.
Are you questioning why this might work? Stop and think about how your body reacts in moments of anxiety and fear. You get tight. Your breathing become shallow and faster. Your mind is going a mile per minute and is running out of control.
Breathing exercises for anxiety helps you accomplish two things. The first is physiological. You are taking control of your breathing response on purpose. The second thing is you are taking control of your thoughts. You are changing your mental focus from the anxiety to controlling your breathing.
To get started find a place you can sit down comfortably. If you cannot sit, then find a relaxing place to sit you can practice your breathing exercises standing or laying down.
Make sure you keep your back straight but relaxed. The simplest method of breathing exercises for anxiety is to breathe in deeply for a count of five. Then gently release the breath releasing it slowly for a count of five. Make sure you do not hesitate, or catch, your breath in between the inhale and exhale. You do not need to hold the breath. Practice this rate of breathing for two to five minutes.
Another variety of this method is to inhale for five seconds and then allow the breath out in five short bursts of one second each. The benefit in this method is not as much physiological as it is aiding in changing mental focus. You will need to think about your breathing a little more allowing you to release anxious thoughts.
As you practice either of these breathing exercises for anxiety it is a good idea to close your eyes and relax. Try to fall into a meditative state where you only focus on the breathing in and out. You will feel your body and mind begin to relax as you change focus.
Some people report a higher feeling of relaxation by focusing on breathing in through their nose and out through their mouth. The only way you will discover which works best for you is to give it a try. For one session of deep breathing try using only your mouth and see how it feels. The next time try using your nose for all your intake. You will quickly know what feels natural and proper to you.
The other physiological advantage to practicing these forms of exercises is the increased levels of blood oxygenation. This allows your brain to receive more oxygen, think more clearly, and can help you relax.
Breathing exercises for anxiety do not need to be difficult in order to be effective. Step away from the anxiety and troubling thoughts by taking a few deep breaths and regaining control of your mind. You will discover you have more control over anxiety than you ever thought possible.