Introduction

People who are having Anxiety attacks tend to breathe faster and shallower from their chest. This pattern can disrupt the levels of oxygen and carbon dioxide that are normally kept in balance during breathing. Breathing Exercise helps people cope with stress and avoid panic attacks because breathing is automatic and spontaneous it is a unique way to relieve anxiety. We breathe unconsciously but the way we breathe can be manipulated or regulated.

Relaxing the mind and reducing anxiety can be achieved with breathing exercises, a natural, simple, and powerful tool. The focus on our breath activates the body's relaxation response, lowering stress levels, and promoting a sense of well-being. Exercises like these can be practiced anywhere and anytime, providing immediate relief from anxiety symptoms.

This article explores a variety of breathing exercises that are specifically designed to reduce anxiety. Whether you suffer from occasional stress or chronic anxiety, these exercises can help you regain control and find peace. Learn how to achieve a calmer, more balanced state of mind by incorporating these anxiety removal breathing exercises.

Reducing Anxiety Through Breathing

Anxiety is usually an emotion that comes and goes but does not interfere with daily life. With anxiety disorders, the feeling of fear can be with you all the time. It can be intense and debilitating at times. This kind of anxiety prevents the ease of Daily Activities. For example, you may not be able to take the elevator, cross the street, or in extreme cases even leave the house. If left untreated, the fear will only get worse.

Complications from anxiety

Occasional anxiety is normal, but it can quickly get out of control and interfere with daily lifestyle. It can lead to deep-rooted thoughts of being insufficient or cannot achieve certain goals. You can even avoid people and situations that are beneficial to escape unpleasant thoughts and feelings. If left untreated, it can lead to anxiety over time. Common anxiety disorders include

1. •Generalized Anxiety Disorder (GAD): Excessive and persistent worry about everyday events
2. •Social anxiety disorder: Uncontrollable fear of being judged or embarrassed in social situations.
3. •Panic Disorder: A sudden and unexpected feeling of doom that causes a panic attack that lasts from a few minutes to an hour. Having an anxiety disorder puts you at a higher risk of developing future health complications such as high blood pressure, heart disease, and diabetes. Instead of relying on drugs to treat symptoms, natural Breathing Techniques such as Controlled Breathing can help alleviate symptoms.

Belly Breathing

According to the National Institute for Stress, practicing Belly Breathing, also known as abdominal breathing or diaphragmatic breathing, for 20 to 30 minutes a day can help reduce stress and anxiety. To perform this exercise

1. •Sit or lie down in a comfortable place.
2. •Place the hands on your upper chest and stomach.
3. •Contract or tighten your muscles to relax the stomach without pushing it inward.
4. •Inhale slowly through the nose.
5. •Air flows down through your nose and with the other hand feel the abdomen rise and fall inward.
6. •Exhale slowly through slightly pursed lips.

With benefits such as Stress Release and lack of Sleep deduction, this breathing exercise also improves immunity and helps to Energize your body throughout the day. Apps such as Breathing Zone, Calm, Prana Breath- Calm and Meditate, and iBreathe specialize in this sort of breathing technique and provide expert-analyzed exercises that focus on breath control.

Alternate Nostril Breathing

Alternating nostril Breathing (Nadi Shodhana) involves closing one nostril at a time and breathing through the other alternating nostrils in a regular pattern. It is best to practice this type of anti-anxiety breathing while sitting to maintain posture.

1. •Position the right hand by wrapping your index and middle fingers around the palm.
2. •Keeping thumb, ring finger, and little finger out. This is known in yoga as Vishnu mudra.
3. •Close your eyes or gently look down. Start by Inhaling and Exhaling.
4. •With your thumb, block the right nostril. Breathe in through his left nostril.
5. •Close the left nostril by the ring finger. Open his right nostril and exhale.
6. •Breathe in through the right nostril. Close the right nostril with the thumb.
7. •Open his left nostril and exhale. Breathe in through his left nostril.
8. •Repeat this breathing pattern up to 10 times. Certain apps such as Headspace, Better Breathe, and Universal Breathing- Pranayama will provide guided sessions for performing this type of Exercise and maintaining Focus.

Lions Breath

A form of yoga Pranayam includes several breathing variations that can help Reduce Anxiety. Some of these are prolonged exhalation and breathing and lion's breath.

1. •Kneel, cross the ankles, and place your buttocks over the feet.
2. •Straighten your arms and fingers.
3. •Place hands on knees.
4. •Breathe in through your nose.
5. •Exhale through the mouth and say "Ha".
6. •While exhaling, open your mouth as wide as possible with the tongue out.
7. •Repeat the exercise up to 6 times alternating back.

Relax - Stress and Anxiety Relief, Kardia Deep Breathing, and Breathwork are some apps that are particularly designed to provide you with instructions on different types of breathing techniques and build Focus with soothing music and defined visuals to master those exercises with ease.

Conclusion

You may not have noticed, but anxiety is distressing your daily life. Indirectly your life decisions are changed according to them. All negativity, especially this one, can be dealt with easily if one controls their breath. Breathing techniques are the keys to being in control of your breathing. Being aware is one thing, but implementing these techniques as mentioned above can bring ecstasy to your life. These techniques are not that complex and one can find them simply by downloading an effective mobile application. For an app that can provide you with guided sessions to help you learn them and keep your health status checked, you can choose Better Breathing which you can find in the Google Play Store or App Store.

Frequently Asked Questions (FAQs)

Q1: What is the purpose of breathing exercises in reducing anxiety?

Breathing exercises aim to regulate oxygen and carbon dioxide levels in the body, helping to alleviate anxiety and cope with stress by promoting relaxation.

Q2: What are some common complications associated with untreated anxiety

Untreated anxiety can lead to various anxiety disorders such as Generalized Anxiety Disorder (GAD), social anxiety disorder, and panic disorder, increasing the risk of health complications like high blood pressure, heart disease, and diabetes.

Q3: How does alternate nostril breathing work and what are its benefits?

Alternate nostril breathing involves closing one nostril at a time and breathing through the other, promoting breath control and relaxation. Its benefits include reducing anxiety, improving respiratory function, and enhancing focus.

Q4: What is belly breathing and how does it help in managing stress and anxiety?

Belly breathing, also known as abdominal or diaphragmatic breathing, involves breathingdeeply into the abdomen to reduce stress and anxiety. It promotes relaxation, improves immunity, and energizes the body.

Q5: Are there any mobile apps available to assist in learning and practicing breathing exercises for anxiety relief?

Yes, apps like Headspace, Better Breathe, and Universal Breathing-Pranayama offer guided sessions for various breathing techniques, helping users learn and practice anti-anxiety breathing exercises effectively with expert guidance and focus-building tools.