How Breathing Exercise Help Reduce Anxiety

Breathing exercises might help you relax your anxiety since they simulate a relaxed state. Deep breathing is a great approach to reduce stress. The act of deep breathing instructs your brain to de-stress and calm down for this reason. The brain then tells the body. So stress-related symptoms, including increased heart rate, rapid breathing, and high blood pressure, diminish when you breathe deeply to relax.

• Your entire body is affected by the way you breathe. Breathing exercises can help you relax, reduce tension, and alleviate stress.
• Breathing exercises are simple to master. There is no need for special equipment or tools to perform these tasks.
• Find out what works best for you by trying a variety of workouts.

How do you practice breathing?

Many breathing techniques can help you to calm down. There is a fundamental and easy-to-follow belly breathing practice below. As a beginner, you should begin there. In the other classes, there are more advanced exercises. Practicing any one of these techniques can help you unwind and reduce tension.

Belly Breathing

Easy to do anywhere, belly breathing is a relaxing technique. Try this simple practice whenever you need to calm down or get some relief from your tension.

• Sit or lie down in a posture that is comfortable for you.
• Keep one hand on your belly and the other on your chest area.
• Inhale deeply via your nose, then exhale through your belly. The movement of your chest is not permitted.
• When exhaling, close your mouth like you’re whistling. Then, push all the air out with the palm on your tummy that feels like it’s going in.
• Breathe in and out three to ten times each time. Slowly inhale and exhale.
• Stay updated on your mood at the ending.

Advanced Breathing Exercises

After mastering belly breathing, try one of these advanced breathing exercises. Try all three and discover which you like-

• 4-7-8 Breathing
• Roll Breathing
• Morning Breathing

4-7-8 Breathing

You can also practice belly breathing to help you relax throughout this activity. Sitting or lying down is fine for this workout.

• To begin, place one hand on your stomach and the other on your chest in the method of the belly breathing exercise.
• Count from 1 to 4 as you inhale, taking a deep breath from your belly.
• Silently count from 1 to 7 while holding your breath.
• While counting silently from 1 to 8, exhale totally and completely. Then, as you count to eight, exhale as much air as possible from your lungs.
• For best results, repeat 3 to 7 times or until you feel relaxed.
• After the workout, pay attention to how you feel.

Roll Breathing

Roll breathing encourages full lung use and attention to breathing rhythm. Any position will do. It is better to lean on your back, legs bent.

• Place the left hand on your tummy and the right on your chest. Observe how your hands move when you inhale or exhale.
• By inhaling slowly and steadily, you can learn to fill your lower lungs. Always inhale and exhale via your nose. Rep 8–10 times.
• Inhale initially into your lower lungs, then continue inhaling into your upper chest after 8–10 times. Take deep, regular breaths. As your tummy drops, your right-hand rises, and your left hand descends.
• Exhale softly through your lips, letting your left and right hands fall first. Feel your body relax as you exhale the stress.
• 3–5 minutes of this type of breathing practice. Observe how your tummy and chest move like waves.
• Take note of your feelings after the workout.

Spend several weeks practicing roll breathing until you can do it anywhere. It’s an excellent tool for rapid relaxation.

Roll breathing might cause dizziness in certain people. You can slow your breathing if you start to feel dizzy. Rise slowly.

Morning Breathing

To ease muscle stiffness and remove clogged breathing passages, do this exercise first thing in the morning! Then, use it all day to ease back stress.

• Keeping your knees somewhat bent and your arms dangling close to the ground while standing, bend forward from the waist.
• Inhale softly and steadily, and then slowly roll yourself up to a standing position, lifting your head last.
• In this standing position, hold your breath for a few seconds.
• Bend forward from the waist and exhale as you return to the starting posture.
• After the workout, pay attention to how you feel.

Corona Virus (Covid-19) Breathing Exercise Support:

According to Prof. Dr. Shamima Parvin and Dr. S M Humayun Kabir, authors of the book Immunity Bridhy Kori Sustho Sobol Deho Gori– Increasing the effectiveness of the lungs is manageable with Diaphragmatic Breathing (sometimes known as Belly Breathing). Inhaling through the nose is the preferred method.

How to practice this exercise-

Step 1: Deep breathing (in the supine position)

1. Lie down on your back, with your feet on the bed and your knees bent.
2. Place both hands on the abdomen or either side of the abdomen.
3. Keep your mouth shut.
4. Deeply inhale through the nose while holding the abdomen. Notice the movement.
5. Exhale slowly.
6. Repeat after one minute.

Step 2: Deep breathing (upside down) Proning

1. Lie on your back, then place your head on the palms of both hands.
2. Close your mouth.
3. Inhale through the nose and press on the bed through the abdomen while breathing. Try giving.
4. Exhale slowly.
5. Repeat after one minute.

Step 3: Deep breathing (sitting)

1. Sit up straight.
2. Assist the abdomen with both hands.
3. Keep the mouth closed, deep through the nose, Inhale and exhale while breathing. Notice the movement.
4. Exhale slowly
5. Repeat after one minute.

Step 4: Deep breathing (standing)

1. Stand up straight.
2. Assist the abdomen with both hands.
3. Stand up straight.
4. Assist the abdomen with both hands.
5. Keep your mouth shut, take deep breaths through your nose, and observe hand movements while breathing.
6. Exhale slowly.
7. Repeat after one minute.

Humming

This particular type of procedure increases the body’s production of nitric oxide. Nitric oxide causes the oxygenated blood vessels to dilate and increase the efficiency of the lungs.

Steps

1. Sit up straight.
2. Assist the abdomen with both hands.
3. Keep the mouth closed; take deep breaths through the nose and hands while breathing. Notice the movement.
4. Keep your lips closed after inhaling, then exhale with your mouth.
5. Inhale again, then exhale again while exhaling.
6. Repeat after one minute.

When following the preceding steps, it is vital to take some precautions.

Caution

When not to: Have a fever, shortness of breath at rest, chest pain, or palpitations.

When to stop: Following these steps can make you feel sleepy, have difficulty breathing, have chest pains, or feel excessive fatigue.

Wait a minute, don’t skip.

Did you know that three habits can increase the efficiency of your lungs several times?

1. Never lie down while sleeping. Make it a habit to lie on your back or sleep. If not possible, sleep on one side; breathing more accessible makes breathing more manageable when the lungs get enough space for contraction or expansion by lying on their back (glowing) or lying on their back.
2. At home, you should try to lower the balls in the spirometer by blowing your face with a spirometer and try to lift the balls with a negative pressure with your mouth; this will increase the strength of the lungs.
3. Swimming (diving or swimming) dramatically increases the efficiency of the lungs. If it is not possible, you should exercise at least every day.

These three habits will keep your lungs strong in times of disaster.