Anxiety is a natural reaction the body has when faced with stress or a situation perceived as threatening. While this is a normal response, excessive anxiety can disrupt everyday activities and make life feel overwhelming.

One simple yet effective way to ease anxiety is through breathing exercises. These techniques are scientifically proven to help calm the nervous system, reduce heart rate, and restore emotional balance.

How Can Breathing Help Manage Anxiety?

When a person feels anxious, their body naturally enters a "fight or flight" state as a protective measure against perceived danger. In this state, breathing becomes fast and shallow, the heart rate increases, and muscles tighten. These physical responses often intensify the feeling of anxiety.

Practicing deep breathing regularly sends a calming signal to the brain, reassuring the body that it is safe. This exercise also activates the parasympathetic nervous system, which helps to relax both the body and the mind.

Types of Breathing Exercises to Alleviate Anxiety

There are several effective breathing exercises that can help reduce anxiety, including:

Diaphragmatic Breathing

Diaphragmatic breathing, also known as abdominal breathing, is an excellent technique for calming the nervous system and promoting relaxation. Here’s how to do it:

1. Sit upright in a chair or lie down comfortably.

2. Place one hand on your chest and the other on your abdomen.

3. Inhale slowly through your nose for a count of 4, ensuring your abdomen rises while your chest stays still.

4. Hold your breath for a count of 2.

5. Exhale slowly through your mouth for a count of 6–8.

6. Repeat this cycle for 5–10 minutes.

4-7-8 Breathing Technique

This method, developed by Dr. Andrew Weil, is effective for calming the mind and reducing anxiety. Here's how to practice it:

1. Sit with your back straight and place the tip of your tongue on the roof of your mouth, just behind your upper front teeth.

2. Close your mouth, then inhale slowly through your nose for a count of 4.

3. Hold your breath for a count of 7.

4. Exhale slowly through your mouth for a count of 8.

5. Repeat this cycle four times in a session.

Alternate Nostril Breathing

Originating from yoga, this technique is known to balance both sides of the brain while providing a calming effect on the mind. Here’s how to perform it:

1. Sit in a comfortable position with your back straight.

2. Close your right nostril with your thumb, then inhale slowly through your left nostril for a count of 4.

3. Close your left nostril with your ring finger, then exhale slowly through your right nostril for a count of 4.

4. Inhale through your right nostril for a count of 4, then close your right nostril and exhale through your left nostril for a count of 4.

5. Repeat this cycle several times.

Resonance Breathing Technique

The resonance breathing technique helps induce calm and relaxation, making it beneficial for reducing stress, preventing anxiety attacks, and stabilizing the nervous system. Here’s how to do it:

1. Lie down comfortably and close your eyes.

2. Inhale slowly through your nose for 6 seconds.

3. Exhale slowly for 6 seconds.

4. Repeat this cycle for 10 minutes.

Breathing exercises are a simple and powerful tool to help manage anxiety. By incorporating them into your daily routine, the body can become more relaxed, and the mind can experience greater calmness. However, if the anxiety symptoms persist despite doing these exercises, it’s important to seek advice from a psychiatrist or psychologist.

You can also use the health consultation service available on the Ai Care app, which can be downloaded from the App Store or Play Store.

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