Anxiety disorders are one of the most common mental health issues. People may take quick, shallow breaths during a panic or anxiety that disrupts the balance of oxygen and carbon dioxide. During anxiety, a person breathes rapidly and has a high heart rate. Also, the person feels tired and faces trouble sleeping. So, to minimise anxiety problems, exercise plays a vital role. They help in reducing panic attacks.
There are various breathing techniques that can help to reduce anxiety problems. Here we are giving you the complete list of such exercises. You can perform these exercises comfortably at your home.
Table of Contents
Pursed lip breathing
Pursed lip breathing is a simple breathing technique that helps help in making deep breaths slower and more intentional. You can perform this technique by following the steps given below:
- First of all, sit on a chair or on the floor in a comfortable position.
- Then, keep your neck and shoulders relaxed.
- After this, inhale steadily for 2 seconds through nostrils with the mouth closed and lips relaxed.
- Exhale gently and steadily through the mouth, as if you were offering a kiss.
Alternate nostril breathing
Alternate nostril breathing is also known as Nadi Shodhana. It is a yoga breathing technique that helps in lowering blood pressure as well anxiety problems. You have to perform this exercise in rounds of 10. Follow the given steps to do alternative nostril breathing:
- First of all, place the left hand on the left knee in a seated position.
- Then, take a few deep breaths in and out.
- Raise your right hand near your nose.
- The thumb, ring finger, and little finger are extended while the point and middle fingers are bent to the palm.
- Close the right nostril with the thumb of your right hand.
- Breathe in through your left nostril.
- With the ring finger, close the left nostril.
- Exhale through the right nostril.
- Take a deep breath in through your right nostril.
- With your thumb, close the right nostril.
- Exhale through the left nostril.
Simple breathing exercise
This exercise can be performed while standing, sitting, or lying down. You should add this exercise to your daily routine to avoid anxiety problems. Follow these steps to perform this breathing exercise:
- Remove any clothing that may be obstructing your breathing and find a comfortable position.
- Place your arms slightly apart from your sides while palms facing up if you’re lying down. Place the legs in a comfortable position and then your feet level on the ground.
- Inhale slowly and deeply through the nose for a count of five, allowing the air to flow freely into the belly.
- Breathe out through the lips for a count of up to five without holding your breath.
- Then continue this breathing fro about 3 to 5 minutes.