Anxiety can have the effect of making you feel as though you are imprisoned inside your own thoughts. Symptoms including nausea, restlessness, racing thoughts, and difficulty focusing on the here and now could be experienced. One of the most effective weapons you have if you feel like your anxiety is driving you crazy is your own breath. However, doctors say that some breathing exercises work better than others.
We consulted professionals to determine the best breathing techniques for anxiety and to get their advice. It’s crucial to remember that these methods might not help you feel better or alleviate your symptoms of anxiety. For the finest individualised care and medical guidance, you might wish to consult a specialist if you frequently get anxiety episodes. You can also contact the nation’s mental health hotline, 988, or the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline, 1-800-662-HELP. Nevertheless, breathing exercises can still be helpful in relieving some of the symptoms, particularly if you can identify an anxiety attack in its early stages. Continue reading to learn the breathing exercises that professionals recommend for anxiety, along with instructions on how to do them properly.
Breathing deeply in the belly
According to John Hamilton, LMFT, LADC, “our bodies tense up and we engage in shallow breathing when we get anxious or have a panic attack.” He suggests concentrating on diaphragmatic breathing, commonly known as deep belly breathing, as a means of overcoming this. With each breath, concentrate on your belly expanding and contracting instead of your chest rising and falling during this mindful breathing technique. “This breathing technique gets more oxygen to your brain, which in turn causes your brain to release endorphins, known as a happiness hormone,” Hamilton explains.
How to Do It
- Come to a seated position.
- Harvard Medical School recommends placing one hand on your chest and the other on your stomach.
- Inhale deeply through your nose until you feel your belly expand and the hand on your stomach rise (the hand on your chest should remain still).
- Exhale slowly through your mouth (you can also try exhaling through pursed lips, if that feels better).
- Aim for 10 deep breaths.
Another excellent technique for centering oneself and managing worry is to practise deep belly breathing. “Anything that helps ground you in the present can disrupt the worrisome thoughts that often accompany a bout of anxiety,” Hamilton explains. You can also accept that although you’re feeling anxious right now, it will pass. Take deep breaths, notice your body relaxing, and remain in the here and now.”
Forced Exhales
In the event that you are already experiencing anxiety, Pedram Shojai, MD, RD advises exhaling deeply through your lips. “This will help blow off some steam and cool the system,” he says. P.S. In essence, forced exhalation is just deep diaphragmatic breathing with a more deliberate contraction of the stomach.
How to Do It
- Inhale passively (as you normally would).
- Forcefully exhale by contracting your stomach muscles.
- Continue until you start to feel calmer.
Try lying on your back if you’re new to deep breathing so you can feel your stomach muscles compress and your ribcage expand.
Massage of the ears
An other beneficial method for lowering anxiety, according to Shojai, is to combine any diaphragmatic breathing exercise with an ear massage.
How to Do It
- “Gently massage and tug on the ears as you breathe deeply down to your lower abdomen,” Shojai says. “Start from the top of the helix and work your way down to the lobes.”
- As you massage both ears, take note of any sore or painful points. “There are some powerful pressure points on the ears, and pressing them while doing your deep breaths is very effective,” Shojai says.
Box Inhalation
According to research, breathwork can help activate the parasympathetic nerve system, which is the body’s method of transitioning from the fight-or-flight response, and relieve stress and anxiety. Box breathing is a simple technique that can be used to try breathwork. Jackie Stewart previously told PS, “This breath can be particularly supportive if we find ourselves getting caught up in destructive thoughts.” “It helps interrupt that pattern and redirects our attention, keeping us focused on deep, slow breathing.” Here, you can also attempt guided breathwork.
How to Do It
- Take a comfortable seated position and breathe normally.
- Inhale for 4 seconds, then hold the breath at the top for 4 seconds.
- Exhale for 4 seconds, then hold for 4 seconds before taking the next breath in.
- Repeat until you find a good rhythm with your breath.
It may take some trial and error to find the breathing technique that suits you the best. Try any one or all of the aforementioned strategies without hesitation. But keep in mind that these methods are not a panacea. Speaking with a mental health professional is usually a good idea if you continue to experience anxiety.