Breathing exercises for anxiety

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:

1. 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.

2. 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.

3. 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.

4. 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.

5. 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.

TYT Newsroom