As humans, we experience a diverse range of emotions. It is really very important to be self-aware and observant of yourself. You must understand what you are feeling and what your body is trying to tell you.

We experience both positive and negative emotions. Some of the emotions range from being happy, sad, excited, envious, lovable, etc.

Similarly, anxiety is an emotion that may occur due to constant stress, tension or worry. Being anxious can affect both physically and mentally. The resulting anxiety can cause recurring thoughts and other concerns.

Is it okay to be Anxious?

During some events of life, you may feel anxious. For example: Giving an exam, moving to a new place, starting a new job. This is an ordinary feeling, and it will pass. Such a feeling will last temporarily, and then it can go away.

However, if this feeling lasts for more than 6 months, then it is a red line. This means you must check-in and go and visit a psychologist and get yourself checked.

Breathing Exercises for Anxious

Symptoms:

  • Sweating
  • Trembling
  • Dizziness
  • Rapid Heartbeat

Breathing:

Breathing is your anchor. If you can hold your breath and practise different breathing exercises, you can definitely feel better.

Let us look at how breathing exercises can help to to reduce your anxiety :

1)Basic Breathing :

Well, did you ever notice your own breath? The first basic step is to hear and feel your own breath.

Step 1: Calm down, relax, you can close your eyes or write down if you feel like.

Take a few minutes and calm yourself down…

Once you feel you are ready, you can start:

Inhale through your Nose: Keep your body relaxed. Loosen up yourself. Let your shoulders be relaxed. Let your tummy flow in its natural way. While you inhale, your chest must rise a little, and your abdomen should stretch.

Exhale through your mouth: While you will exhale, keep your jaw relaxed and not put so much pressure on your mouth. A sound of wheezing may occur, and it is okay. You must let out the stress and feel relaxed.

People can try this form of exercise either in the morning or while sitting in the office, post working hours, before sleeping. It is very effective. With practice, you will get in tune with it.

2)Deep breathing :

This form of breathing can help to combat anxiety and reduce restlessness in the body. It is best to do while you are sitting or standing.

People can follow the above point. Inhale through the nose and exhale through the mouth. It would help if you fastened the rate of your breath to beat the uneasy feeling.

3)Breathe Focus :

Mostly in case of anxiety, people always complain that they can’t stop worrying about some things. There are some things which are within the locus of control. However, there are certain things which are out of our control. Your feeling is validated. If You are feeling this way because of any reason, this is justified and valid. But you can feel better; we are working on this. There might be a feeling of panic also. Whatever, try this technique, and you will feel better.

Unlike the above two, in this exercise, you need to find a meditative space.

Once you are well seated at your comfortable spot, you can sit or lie down. Bench yourself in a comfortable position.

Place one hand on your chest and another one on your stomach. Take a few breaths. Breathe slowly and then breathe fast.

Try to pay attention and notice you’re each breath.

Relax and leave your body

Try and focus on any one word. For example, Water or peace or any, which makes you feel happy.

Inhale and exhale and each time bring your focus on this.

Continue with this exercise and let the focus word and breathe do the work

Note: You might have thoughts in between, let it come, it’s okay

Now slowly, imagine that peaceful vibes are vibrating through all your body

If there is any negative thought, let it flow out of your mind and through your breathing. Exhale and let the breath out.

Total Time: 10 Minutes

Practice daily

Mostly befecail in the morning!

4)Counting Breathing :

This is a pervasive state which is followed in which it involves counting. This is an old age method, and this really helps. There are certain steps which can be followed :

  1. Close your eyes and focus on your breathing
  2. Count slowly 1, 2, 3,4 while you are inhaling.
  3. Take a long deep breath
  4. 4)After that, exhale slowly with your eyes being closed. Again, repeat the same exercise for the same count.

Tip: The biggest tip to follow is to be mindful. Concentrate and focus on your feelings. Also, please ensure that the inhale and exhale count remains the same.

At last, we can sum up that breathing is really very useful and it can help you. Also, there might be a possibility that in the initial phase, you might find it hard to try and practice these forms of exercises. It is okay. With regular practice, you will find performing these exercises really very simple.

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Dr Tanvi Gupta

Dr Tanvi is a public health professional. She has women related health issues in India as her major area of interest. She is currently engaged in an awareness programme about incidence of cancer among women in general and cervical cancer in particular.

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