Anxiety seems to be an arising issue in today's day and age. With the increased levels of concerns within the mental health industry, there are many alternative and effective ways to decrease anxiety, and lower your occurrence of panic attacks. Here are the best breathing exercises for panic attacks and anxiety.
1.) Alternate nostril breathing, or nadi shodhana, works to relieve stress and anxiety, while also working to activate the left and right side of the brain. Allowing for better focus and energy. To practice, start with a deep exhale. Bringing your right hand to your nose. Hovering your index finger over your left nostril, and your right thumb over your right nostril. Using your thumb to block your right nostril, and inhale through the left nostril. Now, blocking your left nostril (both nostrils should be blocked at this point) and hold for a moment or two. Release your thumb from the right nostril, exhale through the right, close the nostrils, hold, and release the left nostril for the exhale. So, in summary, that is in through your left, out through your right; in through your right, out through your left. Whenever a nostril isn’t in use for an inhale or an exhale, it should be held shut with your finger or thumb. Repeat for roughly 5 minutes, and allow your nervous system a deep reset.
2.) 4-7-8 breath is a very resourceful breathing exercise that serves as a tranquilizer for the nervous system.
- Place the tip of your tongue against the ridge of tissue behind your upper front teeth. You'll keep it there for the entire exercise.
- Completely exhale through your mouth, making a "whoosh" sound.
- Close your mouth and inhale quietly through your nose as you mentally count to four.
- Hold your breath for a count of seven.
- Exhale completely through your mouth, making another "whoosh" sound to a count of eight.
3.) Diaphragmatic, or abdominal, breathing is meant to help you use your diaphragm while breathing.
It is a muscle that separates the chest from the abdomen. This allows you to use less effort and energy to breathe. It helps to slow your breathing rate and reduce the body's demand for oxygen.1.) Inhale slowly and deeply through your nose. Keep your shoulders relaxed. Your abdomen should expand and your chest should rise slightly. 2.) Exhale slowly through your mouth. As you blow air out, slightly bringing your lips together, but keeping your jaw relaxed. You may make a soft sound out of the mouth as you exhale. Repeating this exercise as much as you need until you feel soft and relaxed in your body.
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