Breathing Techniques To Combat Anxiety!

This is something which can benefit all of us. We all get anxious from time to time, as there is a lot to be stressed about in today's society. If this is you, you may benefit from reading this post on some ideas you can try to improve your state of mind, and relax.

Step 1

Breathing Exercises

Fix your posture, whether you be sitting or standing up, relax your shoulders and straighten your spine as much as possible (without hurting yourself in the process). This opens your airways and will allow for more oxygen to get in, which is exactly what we want. Once you've fixed your posture, focus on inhaling deeply, but just through your nose.

Step 2

After each inhale, we must exhale. Exhale through just your mouth, after repeating the process a couple of times you should feel the tension lift from your body. There is no time limit to how long you should do this for, it varies from person to person, especially with different levels of stress. Complete the process until you feel relaxed. It may help to use your hands to keep the oxygen regular, cupping your hands over your mouth to stop yourself hyperventilating may be a good idea if you see fit.

Step 3

Focus only on relaxation. Your body should naturally lighten as you focus on the breathing techniques, however you can try relaxing your muscles yourself, focus on the chest area in particular. Finish the exercise once you have completely cleared your mind, remember that this can be used multiple times a day if you need to.

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It is recommended that you continue this for a few minutes, but I understand that in some situations it may be hard to do, particularly whilst out in public or at work. If you find yourself struggling to regulate your breaths, try counting to three with each breath, use a clock if you have to. Anything which will make the process easier for you is worth using. The most effective way of using these techniques is when you sense anxiety, but it hasn't come yet, I know this can often be difficult but catching it early on will make the attack finish a lot quicker than if it had built up more.

Relaxation Techniques

I recommend this method of calming anxiety as it is definitely something you can rely on with all levels of anxiety, from some nerves to panic attacks. I use this method myself to deal with my own anxiety. More often than not, the reasons anxiety occurs is due to poor breathing habits, even I sometimes find myself so focused on something else that I forget to breathe for a few seconds, as silly as it may seem. This is why I take extra care to monitor my breathing to prevent panic attacks from occurring as much as possible.

If you do find yourself using this method regularly, try hitting different goals with the technique. For example, I try starting with more regular breaths, and then slowing them each time, this way you can physically feel your heart rate slowing, which is a good sign. Another way of doing this could be deepening your breaths, it is said that breathing deeply into your stomach is the most effective way, but sometimes I feel this is unnecessary - but if it works for you, that's all that matters! 

There are plenty of YouTube videos and tutorials out there which will demonstrate the technique I've mentioned, here are some fabulous videos I recommend!

★ 3 Deep Breathing Exercises to Reduce Stress & Anxiety - Meghan Livingstone

★ Mind Hack: Combat Anxiety with this Breathing Technique - Big Think

★ 3 Yoga Breathing Exercises for Anxiety - Caren Baginski

Remember this exercise is all about comfort; if there is any preferences you have that I haven't mentioned, like listening to music or sitting with someone you trust, or even a pet, these are all things I would encourage you to continue!