

If you suffer from anxiety, you know how overwhelming it can be. You can control your symptoms with a variety of techniques, and one of the most effective is breathing exercises. By controlling your breathing, you can calm your mind and body, reduce tension and relieve anxiety.
Here are 5 breathing exercises for anxiety:
- Deep Belly Breathing:
- Inhale deeply through your nose for 4 seconds, allowing your belly to expand.
- Hold your breath for 2 seconds.
- Exhale slowly through your mouth for 6 seconds, allowing your belly to deflate.
- Repeat for 3-5 minutes.
- Box Breathing:
- Inhale through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale through your mouth for 4 seconds.
- Hold your breath for 4 seconds.
- Repeat for 3-5 minutes.
- 4-7-8 Breathing:
- Inhale through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale through your mouth for 8 seconds.
- Repeat for 3-5 minutes.
- Alternate Nostril Breathing:
- Hold your right nostril closed with your right thumb.
- Inhale deeply through your left nostril for 4 seconds.
- Hold your breath for 2 seconds.
- Release your right nostril and hold your left nostril closed with your left thumb.
- Exhale slowly through your right nostril for 6 seconds.
- Repeat for 3-5 minutes.
- Progressive Relaxation Breathing:
- Inhale deeply through your nose for 4 seconds.
- Tense the muscles in your feet and hold for 5 seconds.
- Exhale slowly through your mouth for 6 seconds, releasing the tension in your feet.
- Move on to your calves, thighs, abdomen, chest, arms, and face, tensing each muscle group for 5 seconds and then releasing the tension as you exhale.
- Repeat for 3-5 minutes.
Remember that breathing exercises are just one tool to help manage anxiety. If you continue to struggle with anxiety, it’s important to seek professional help from a therapist or mental health provider.
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