Breathing Strategies to Effectively Manage Anxiety
It might sound impossible for something as simple as breathing to help manage something as complicated and overwhelming as anxiety, but it’s possible. Your breathing is the only aspect of your physiology that you can consciously control with ease. You can’t alter your digestion, change your blood pressure, decide where your body is going to store fat or alter the level of hormones in your blood.
But you can control your breathing. You can breathe fast, slow, deep, or shallow. You can change your breathing at will. Using the power of your breath can be an effective way of managing your anxiety. Best of all, it’s free and always available to you. But first, you need to learn how to best use each breathing technique.
Follow these strategies to manage your anxiety using your breath:
1. Equal breathing.This technique has been around for thousands of years in various yoga traditions.
● Close your eyes and evaluate your normal breathing pattern. Notice how many seconds you spend breathing in and how long you spend breathing out. Do this for just a minute or two.
● Now, slowly count from 1-4 as you inhale through your nose. It’s fine to breathe through your mouth if your nose is stuffy.
● Exhale for the same 1-4 count.
● Neither your inhalations or exhalations should be overly full. Just breathe comfortable, full breaths.
● Keep the counts of your inhalations and exhalations the same. Repeat for 5-10 minutes.
2. Long exhale.This is a great breathing technique if you’re feeling panicked. It’s a very effective way to combat the effects of hyperventilation.
● Part 1: Extend your exhalations for as long as you can. Try to squeeze out as much air as possible without making yourself uncomfortable.
● Then, relax and allow your lungs to naturally fill with air. You don’t have to actively inhale; If you’ve exhaled completely, your lungs will fill with air if you just relax. Continue for five full minutes.
● After five minutes have passed, try this next exercise for an additional five minutes:
● Part 2: Exhale for twice as long as you inhale.Three seconds in, and six seconds out is a good starting point. Try longer and shorter timeframes and see what effect it has.
3. Belly breathing.This is one of the more popular breathing techniques to enhance feelings of wellbeing.
● Lie down and put one or both hands on your belly.
● Take a full, deep breath (you’ll feel your belly rise) and hold it for a short period of time. How long is up to you. Start with just a count of one and extend it as you see fit.
● Relax and allow your body to naturally expel the air. You don’t have to actively exhale; You’re just relaxing and allowing your body to exhale naturally.
● Pause again for as long as you like.
● Repeat. Again, 5-10 minutes is sufficient, but you can always go longer if you like.
4. Alternate nostril breathing.This is another yoga technique that people seem to either love or hate. It’s a little more complicated, so it can be distracting, but sometimes a distraction is just what you need to shoo away the anxiety. It involves breathing normally, but only using one nostril at a time.
● Gently place your finger over your right nostril and then inhale through the left.
● Hold as you close off your left nostril and exhale through the right nostril. Inhale through the right nostril as you block the left. Repeat.
● This process can be combined with any other breathing technique. Play around with it and see what works for you.
How you breathe can have a powerful effect on your body and your emotions. Learn how to use your breath to your advantage. The answer to your anxiety might already be within you.
Everyone’s anxiety manifests in different ways, so try all of these out and learn what feels best to you. Practice the technique that serves you best and keep that tool on hand for the next time that anxiety comes knocking and you want to show her the door.
Here are some other blog posts to help support your mental health…
10 ways to take care of yourself better
20 Wellness Bloggers You Should Follow
14 Apps To Add To Your Self-Care Routine
Understanding and Managing Your Emotional Triggers
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