Deep Breathing Exercises for Anxiety
Sometimes it’s easy to take the involuntary functions of the body for granted, but it’s important that you devote at least some small portion of time to these features of the body because minor reactions and the process can play a much larger role in your health. One of these involuntary functions that humans need to live is breathing, and the efficiency, speed, and depth of your breathing has way more control over your body than most people will admit, so this article will be sharing some exercises that help with anxiety.
The Simple Breath
It’s easy to underestimate the power of simple, controlled breathing. For this first exercise, there is very little to learn, but it can be surprising to find out how little breathing you’ve actually done when you can feel how out of shape some of the muscles you need feel out of shape. To do this breathing technique, you only need to sit in an easy relaxed position and take slow deep breaths. Inhale slowly, and exhale slowly at the same slow controlled pace and repeat. This can help you to have a dramatic increase in muscles that you previously were unaware existed.
Breath Counting
This is a fascinating and deeply engaging method that comes from Zen practice. In order to get ready to perform this breathing technique, you have to sit as comfortably as you can with a straightened back and lean your head forward just a bit. When it is done, you normally have your eyes closed. Take a few deep breaths, taking time in between each and remaining as relaxed as possible. To begin the exercise, simply inhale and exhale naturally without pushing. During your first exhale, you will count 1. Each exhale will count as 1 until you get to 5. Upon reaching 5, start over in your counting. Do this until you begin to catch yourself counting beyond 16.
The Bellows Breath
The bellows breath is a technique that was derived from yogic breathing. It is meant to help people to raise awareness and alertness. To execute this technique, you must breathe in and out through your nose at very quick and even intervals. You will want to work up to 2 or 3 in and out cycles each second. You should keep it conservative at 14 – 15 seconds until you can do this for an entire minute without hyperventilating. You should only increase these sessions by 4 – 5 seconds each time.