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Proper breathing exercise for anxiety attacks
1. Proper Breathing Exercise for Anxiety Attacks
Knowing about the proper breathing exercise for
anxiety and practicing them whenever possible can help
in relieving the symptoms of stress and anxiety. In this
fast-paced world, stress and anxiety are common
problems people are facing. Panic and anxiety attacks
are the physical, emotional and mental reaction of the
body to the accumulated and increased stress levels.
Apart from illness, sleep deprivation and fatigue, another
common symptom of anxiety is rapid breathing. When
you practice appropriate breathing exercises, it can help
calm anxiety and induce a sense of awareness by slowing the rapid breathing and heart rate.
There are some deep breathing techniques that people who have anxiety can practice to help
ease nervousness and emotional stress.
Conscious Breathing
This is one of the easiest breathing techniques to relieve anxiety. In stressful situations, people
are likely to take shallow breaths which lead to hyperventilation. Conscious and proper
breathing can solve this problem by helping in the expansion of the diaphragm and lungs. In this
type of breathing exercise, you should sit in a comfortable position and place one hand over
your chest. Your other hand should be on your belly. Close your eyes and breathe in a rhythmic
manner.
Standing Exercise
In this form of breathing exercise, keep your arms at your sides and stand with your feet. Slowly
inhale and raise your arms on your head, with your palms facing upwards. For a few minutes,
hold your breath then exhale. While doing that, drop down your head and allow your arms to
return slowly to the sides. Do this exercise for a number of times until you start feeling a sense
of calmness.
Abdominal Breathing Technique
This breathing exercise helps train the body to take deep breaths using the abdominal muscles.
To do this exercise, you should comfortably lie on the floor. Extend your abdominal muscles and
hold this position for quite some time before exhaling. Suck in the muscles of your stomach as
far as they would go and hold it for a few seconds. Repeat these breathing steps until a rocking
motion is achieved.
When you have mastered this, you can team it up with the breathing exercises.