A Brief Discussion About Breathing Exercises for Anxiety and Stress

A Brief Discussion About Breathing Exercises for Anxiety and Stress

Anxiety and stress are affecting many people across the world. Stress can make hopeless in life if not managed well and on time. Anxiety has its own share of negatives and that it why Yogateket has comes to train people various breathing techniques and exercises that can help them deal with anxiety and stress. Breathing exercises for anxiety and stress are well designed to help one relax and fell at ease. Below is a detailed discussion of breathing exercises for anxiety and stress.

Breathing Exercises

Credit: YOGATEKET

  • Diaphragmatic or Deep Breathing

 

Deep breathing is highly essential when it comes to relaxing the response and reflex system of the body.  We know that anxiety and stress can lead to increased heartbeat and breathing rates. To counter this reaction, deep breathing improves your breathing awareness and you are able to control the rate as well as the depth. This reduces the chances of panicking or anxiety attack. This breathing exercise for relaxation can be practiced sitting or lying down with one hand on your chest and one hand on your belly breathe deeply and feel your heart rate go down.

 

  • Carbon dioxide rebreathing

 

Carbon dioxide is essential in maintaining the pH balance in the body. When you have anxiety or stress, you tend to breath heavily and fast. This allows you to lose more CO2 and inhale more oxygen and this can cause pH imbalance.  This breathing practice will help you rebreathe the carbon dioxide and that will alleviate hyperventilation which can cause malfunctioning of some tissues. This technique reduces the symptoms of anxiety and panic, and plays a huge role in bringing breathing back to normal.

 

  • The 4-7-8 (Relaxing Breath) exercise

 

This is one of the simplest breathing exercises for anxiety and stress. It virtually takes no time and can be done at home or any other place. The technique requires you to inhale quietly through the nose but exhale loudly through the mouth. It is a perfect tool that you can use any time you find yourself in a tricky situation.

 

  • Box Breathing Exercise

 

This is one of the best breathing exercise for anxiety and stress. It is mostly used by Navy Seals to help them handle the traumatic and life-threatening situations they find themselves in most of the times. People can also use the breathing exercise to manage everyday stressors.

 

Classical Pranayama Techniques

 

There are many pranayama techniques you can use to calm the nervous system. Pranayama techniques are special breathing techniques that have proved to effectively reduce anxiety, stress as well as depression. These breathing techniques include Chandra Bhedana also known as moon channel piercing, Sitali pranayama also known as the cooling breath, Ujjayi breathing and alternate nostril breathing. All these techniques will help you deal with anxiety and stress when practiced in the right way.

 

Where can I learn these breathing exercises for anxiety and stress?

 

You can learn all the above breathing exercises and techniques on Yogateket.  It is an online platform that offers a wide range of yoga classes ranging from breathing exercises (pranayamas) to many different yoga styles including, Ashtanga yoga, Vinyasa flow, Hatha yoga theraphy, Meditations and more. The site has certified yoga professional who are ready to help you combat anxiety and live a quality life. With high quality tutorials, Yogateket makes sure that you learn all the exercises fast and safe in the comfort of your home. In this blog post is a free Video where you can try out pranayama breathing techniques like alternate nostril breathing that is a very calming breathing where you exhale slowly.

 

When should I do this deep breathing exercises?

  • When you want to relieve stress
  • When panic attacks are on the way
  • When you get fear of flying
  • When feeling anxious

 

What could be benefits be of doing these Pranayama’s?

  • Lower blood pressure
  • Reducing stress

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