What is anxiety?
Anxiety is a feeling of fear, dread, and uneasiness. It might cause you to sweat, feel restless and tense, and have a rapid heartbeat. However, it can be a normal stress reaction. For example, you might feel anxious when faced with a complex problem at work, before taking a test, or before making an important decision. It can help you to cope. The anxiety may give you a boost of energy or help you focus. But for people with anxiety disorders, the fear is not temporary and can be overwhelming.
What are anxiety disorders?
Anxiety disorders are conditions in which you have anxiety that does not go away and can get worse over time. In addition, the symptoms can interfere with daily activities such as job performance and relationships.
Types of anxiety disorders
There are several types of anxiety disorders, including
- Generalized anxiety disorder (GAD). People with GAD worry about everyday issues such as health, money, work, and family. But their worries are excessive, and they have them almost every day for at least six months.
- Panic disorder. People with panic disorder have panic attacks. These are sudden, repeated periods of intense fear when there is no danger. The attacks come on quickly and can last several minutes or more.
- Phobias. People with phobias have an intense fear of something that poses little or no actual danger. Their fear may be about spiders, flying, going to crowded places, or being in social situations (known as social anxiety).
Causes anxiety disorders
The cause of anxiety is unknown. However, genetics, brain biology and chemistry, stress, and your environment may play a role.
Risk for anxiety disorders
The risk factors for the different types of anxiety disorders can vary. For example, GAD and phobias are more common in women, but social anxiety equally affects men. There are some general risk factors for all types of anxiety disorders, including
- Certain personality traits, such as being shy or withdrawn when you are in new situations or meeting new people
- Traumatic events in early childhood or adulthood
- Family history of anxiety or other mental disorders
- Some physical health conditions, such as thyroid problems or arrhythmia
Symptoms of anxiety disorders?
The different types of anxiety disorders can have other symptoms. But they all have a combination of
- Anxious thoughts or beliefs that are hard to control. They make you feel restless and tense and interfere with your daily life. They do not go away and can get worse over time.
- Physical symptoms, such as a pounding or rapid heartbeat, unexplained aches and pains, dizziness, and shortness of breath
- Changes in behavior, such as avoiding everyday activities you used to do
Using caffeine, other substances, and certain medicines can make your symptoms worse.
8 Deep Breathing Exercises to Reduce Anxiety
Breathing is a necessity of life that usually occurs without much thought. When you breathe in air, blood cells receive oxygen and release carbon dioxide. Carbon dioxide is a waste product that’s carried back through your body and exhaled.
Improper breathing can upset the oxygen and carbon dioxide exchange and contribute to anxiety, panic attacks, fatigue, and other physical and emotional disturbances.
Shallow Breathing Contributes to Anxiety
When people are anxious, they tend to take rapid, shallow breaths directly from the chest.
This type of breathing called thoracic or chest breathing, causes an upset in the body’s oxygen and carbon dioxide levels, resulting in increased heart rate, dizziness, muscle tension, and other physical sensations. Your blood is not being properly oxygenated, which may signal a stress response that contributes to anxiety and panic attacks.
On the other hand, diaphragmatic or deep breathing stimulates the parasympathetic nervous system, which is part of the peripheral nervous system responsible for regulating heartbeat, blood flow, breathing, and digestion. Thus, deep breathing helps you avoid the “fight-or-flight” response (acute stress response) to mentally or physically terrifying situations.
Chest vs. Abdominal Breathing
Most people aren’t conscious of the way they’re breathing, but generally, there are two types of breathing patterns:
Diaphragmatic (abdominal) breathing: This type of breathing is a deep, even breathing that engages your diaphragm, allowing your lungs to expand and creating negative pressure that drives air in through the nose and mouth, filling your lungs with air. This is the way newborn babies naturally breathe. You’re also probably using this pattern of breathing when you’re in a relaxed stage of sleep.
Thoracic (chest) breathing: This type of breathing comes from the chest and involves short, rapid breaths. When you’re anxious, you might not even be aware that you’re breathing this way.
The easiest way to determine your breathing pattern is to put one hand on your upper abdomen near the waist and the other in the middle of your chest. As you breathe, notice which hand raises the most.
Breathwork Techniques (Breathing Exercises)
The next time you’re feeling anxious, there are a variety of deep breathing exercises to try.
- Alternate-Nostril Breathing
Alternate-nostril breathing (Nadi sodhana) involves blocking off one nostril at a time as you breathe through the other, alternating between nostrils in a regular pattern. Again, it’s best to practice this living in a seated position to maintain your posture.
- Position your right hand by bending your pointer and middle fingers into your palm, leaving your thumb, ring finger, and pinky extended. This is known as Vishnu mudra in yoga.
- Close your eyes or softly gaze downward.
- Inhale and exhale to begin.
- Close off your right nostril with your thumb.
- Inhale through your left nostril.
- Close off your left nostril with your ring finger.
- Open and exhale through your right nostril.
- Inhale through your right nostril.
- Close off your right nostril with your thumb.
- Open and exhale through your left nostril.
- Inhale through your left nostril.
Do your best to work up to 10 rounds of this breathing pattern. If you begin to feel lightheaded, take a break. Release both nostrils and breathe normally.
2. Belly Breathing
According to The American Institute of Stress, 20 to 30 minutes of belly breathing each day will reduce anxiety and stress. Find a comfortable, quiet place to sit or lie down. For example, try sitting in a chair, sitting cross-legged, or lying on your back with a small pillow under your head and knees.
- Place one hand on your upper chest and the other hand on your belly, below the ribcage.
- Allow your belly to relax without forcing it inward by squeezing or clenching your muscles.
- Breathe in slowly through your nose. The air should move into your nose and downward so that you feel your stomach rise with your other hand and fall inward (toward your spine).
- Exhale slowly through slightly pursed lips. Take note of the hand on your chest, which should remain relatively still.
Although the sequence frequency will vary according to your health, most people begin by doing the exercise three times and working up to five to 10 minutes, one to four times a day.
3. Box Breathing
Also known as four-square breathing, box breathing is effortless to learn and practice. If you’ve ever noticed yourself inhaling and exhaling to the rhythm of a song, you’re already familiar with this type of paced breathing. It goes like this:
- Exhale to a count of four.
- Hold your lungs empty for a four-count.
- Inhale to a count of four.
- Hold the air in your lungs for a count of four.
- Exhale and begin the pattern anew.
4. 4-7-8 Breathing
The 4-7-8 breathing exercise, also called the relaxing breath, acts as a natural tranquilizer for the nervous system. At first, it’s best to perform the exercise seated with your back straight. Once you become more familiar with the breathing exercise, however, you can achieve it while lying in bed:
- Place and keep the tip of your tongue against the ridge of tissue behind your upper front teeth for the duration of the exercise.
- Completely exhale through your mouth, making a whoosh sound.
- Close your mouth and inhale quietly through your nose to a mental count of four.
- Hold your breath for a count of seven.
- Exhale completely through your mouth, making a whoosh sound to a count of eight.
5. Lion’s Breath
Lion’s breath, or simhasana in Sanskrit, during which you stick out your tongue and roar like a lion, is another helpful deep breathing practice. It can help relax your face and jaw muscles, alleviate stress, and improve cardiovascular functions.
The exercise is best performed in a comfortable, seated position, leaning forward slightly with your hands on your knees or the floor.
- Spread your fingers as wide as possible.
- Inhale through your nose.
- Open your mouth wide, stick out your tongue, and stretch it down toward your chin.
- Exhale forcefully, carrying the breath across the root of your tongue.
- While exhaling, make a “ha” sound that comes from deep within your abdomen.
- Breathe normally for a few moments.
- Repeat the lion’s breath up to seven times.
6. Mindful Breathing
Mindfulness meditation involves focusing on your breathing and bringing your attention to the present without allowing your mind to drift off to the past or future.
- Choose a calming focus, including a sound (“om”), positive word (“peace”), or phrase (“breathe in calm, breath out tension”) to repeat silently as you inhale or exhale.
- Let go and relax. When you notice your mind has drifted, take a deep breath and gently return your attention to the present.
7. Pursed-Lip Breathing
Pursed-lip breathing is a simple breathing technique that will help make deep breaths slower and more intentional. This technique has been found to benefit people with anxiety associated with lung conditions like emphysema and chronic obstructive pulmonary disease.
- Sit in a comfortable position, with your neck and shoulders relaxed.
- Keeping your mouth closed, inhale slowly through your nostrils for two seconds.
- Exhale through your mouth for four seconds, puckering your mouth as if giving a kiss.
- Keep your breath slow and steady while breathing out.
Experts recommend practicing pursed-lip breathing four to five times a day.
8. Resonance Breathing
Resonance breathing, or coherent breathing, can help you get into a relaxed state and reduce anxiety.
- Lie down and close your eyes.
- Gently breathe in through your nose, mouth closed, for a count of six seconds. Don’t fill your lungs too full of air.
- Exhale for six seconds, allowing your breath to leave your body slowly and gently without forcing it.
- Continue for up to 10 minutes.
- Take a few additional minutes to be still and focus on how your body feels.
Simple Breathing Training
You can perform this exercise as often as needed. It can be done standing up, sitting down, or lying down. If you find this exercise difficult or believe it’s making you anxious or panicky, stop for now. Try it again in a day or so and build up the time gradually.
- Inhale slowly and deeply through your nose. Keep your shoulders relaxed. Your abdomen should expand, and your chest should rise very little.
- Exhale slowly through your mouth. As you blow air out, purse your lips slightly, but keep your jaw relaxed. You may hear a soft “whooshing” sound as you exhale.
- Repeat this breathing exercise. Please do it for several minutes until you start to feel better.
To make deep breathing work for you, it’s essential to listen to your body and be mindful of how anxiety impacts your everyday life. If, after practicing deep breathing, you still feel severe pressure, consider consulting a mental health professional or medical doctor for assessment and recommendations for treatment. Likewise, if you have a lung condition like COPD or asthma, or you’re experiencing pain or difficulty breathing, speak with your healthcare provider before trying any breathing exercise.
At We Level Up Treatment Center provides world-class care with round-the-clock medical professionals available to help you cope. In addition, we work as an integrated team providing information about Breathwork to Treat Anxiety and other aspects of treatment. Make this your opportunity to reclaim your life. Call today to speak with one of our treatment specialists. Our specialists know what you are going through and will answer any of your questions.
Your call is private and confidential, and there is never any obligation.
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