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Breathing Exercises For Anxiety

Breathing Exercises For Anxiety – Mental health issues are a big part of 21st-century society. In the world of technological advances and the fake life of social media, mental health issues are increasing in adults and teenagers at a rapid speed.

The Centers for Disease Control and Prevention of the United States have reported that the United States records more than a million cases of different kinds of anxiety, and they are increasing every year. Most people do not like to talk about any kind of mental issue, including anxieties, because it is a big taboo in society.

Severe cases of anxiety require professional treatment, but mild to moderate cases of anxiety can be treated at home using breathing exercises. Most health experts in the United States will suggest that you opt for self-treatment so that you can come out of anxiety forever. And in that series today, we are going to discuss some breathing exercises for anxiety that you can easily do at home.

Deep breathing

Most health experts around the world will suggest to you to opt for deep reading under any stressful situation. Deep breathing is directly related to the treatment of anxiety using breathing exercises.

People who start concentrating more on their breathing patterns once they get nervous tend to perform better in stressful situations. Apart from all that, breathing exercises, especially deep breathing, help you think about the situation for a few seconds and get you the energy you want.

  • The best way to do deep breathing exercises is to stand up and bend forward from your waist.
  • At the same time, you can also grab your own waste with your hands and Slowly inhale and exhale with slightly deep breathing.

Teddy Bear Belly Breathing

Teddy bear belly breathing is among the most famous breathing exercises for kids who are suffering from any kind of mental illness, including anxiety and depression. Usually, health experts suggest teddy bear belly breathing to kids, but adults can also take the benefit. It is very easy to perform breathing exercises, and you will start feeling healthy instantly.

  • First of all, you have to lie on your back and place your hands on your own chest. 
  • Now, you can close your eyes and try to relax your whole body. If you have, then you can place any soft toy on your belly.
  • After that, you can slowly breathe in through your nose, and your teddy bear or soft toy should rise. Kindly do not fill the air in your chest.
  • As soon as you have taken a full breath, you can start exhaling slowly. After 2-3 breaths, you can start holding your breath at the top of inhaling. You can hold your breath for two to three seconds and repeat it until you feel a bit relaxed.
Breathing Exercises For Anxiety
Breathing Exercises For Anxiety

Yoga Breathing

Yoga breathing is another famous type of breathing exercise for anxiety and several other mental issues. It is a big part of yoga, and all the people who perform yoga have already practiced it regularly. One form of yoga breathing is also one calming word. 

  • First of all, you have to sit on the floor in a crossed-leg position. 
  • After that, you can close both of your eyes and start inhaling your breath. You should inhale as low as possible and try to fill all the air in your chest rather than your belly.
  • Once you have fully inhaled, you can start exhaling your breath, and you can say a word named “OM.” 
  • You can stretch the sound of “O” in OM as much as you can.
  • At first, you might feel it is a bit weird, but yoga breathing exercise with OM Is among the best breathing exercises for any kind of stress or anxiety.

Short Breathing

Another popular exercise for anxiety and depression is short breathing. You might have heard about it as slow breathing or shallow breathing. Some people also call it quick breathing. They had different names in different areas, but they provide similar benefits with a similar exercise.

Health experts call it one of the best exercises for both mental and physical health if you develop better control over your own lungs. Regularly people do not have much control over their lungs, but short breathing or quick breathing exercise can help you do it.

  • These short breathing or quick breathing exercises are very simple. You just have to take your breath at a faster speed, and usually, people take around 10 to 20 breaths per minute.

Slow Exhaling

Another famous and effective breathing exercise for anxiety is slowly excelling. As its name suggests, you do not have to do anything other than exceed your breath at a slow pace as compared to inhaling. It is among the most effective breathing exercises for anxiety, and several studies have already proved that slow exiling or resonance breathing can be among the best exercises for anxiety.

  • First of all, you have to lie down and close your eyes. For better results, you can lie down on a flat surface rather than on your comfortable bed.
  • Now close your mouth and start inhaling your breath. Kindly do not fill too much air in your lungs.
  • Once you have inhaled, hold it for 6 seconds, or you can complete the whole inhaling process in six seconds.
  • After that, you can start excelling and keep excelling for six full seconds. Kindly do not force your body to exhale. 
  • You should try to keep it as natural as possible and continue doing it for at least 10 minutes.
  • You can take more minutes if you want or cut down from the base 10 minutes in case you are just starting it out.

How do I know I am getting an anxiety attack?

The symptoms of an anxiety attack can be different in each person, and most of these symptoms are also associated with several other mental issues. For example, a lot of people start feeling nervous as soon as they get an anxiety attack, while others might feel rapid breathing or restlessness. The best way to treat it is through breathing exercises for anxiety.

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