How To Breathe Anxiety?

Mastering the Art of Breath Work to Tame Anxiety

In the hustle and bustle of today’s world, anxiety knocks on our doors more often than we’d care to admit. But wait a sec, what if you could flip the script on anxiety using nothing but your breath? Yup, you heard that right. Breathing, an act as natural as it gets, can be your secret weapon against those nagging anxious feels. Let’s dive into the how-to, shall we?

The Power of Deep Breathing: A Natural Anxiety-Buster

Believe it or not, how we breathe can make a world of difference when it comes to calming our minds. You see, when anxiety decides to crash our party, it brings along its BFFs – rapid, shallow breathing and a pounding heart. That’s our body’s way of gearing up for a “fight or flight” situation, even when there’s no real threat around. Enter deep breathing, the game-changer that tells our body, “Hey, it’s all cool. No lions here.”

Here’s the skinny on why deep breathing is a big deal for managing anxiety:

1. Oxygen Flow: Deep breaths increase the oxygen in our bloodstream, helping relax both mind and body.
2. Heart Rate: It helps slow down the heart rate, sending a signal that it’s time to chill out.
3. Stress Hormones: It reduces the level of stress hormones in the body – we’re looking at you, cortisol.

Breathing Techniques That Have Your Back

Now that we’re on the same page about why breathing works wonders, let’s get into the nitty-gritty – the breathing techniques that stand ready to kick anxiety to the curb.

1. Diaphragmatic Breathing a.k.a Belly Breathing

• How-To: Sit or lie down comfortably. Place one hand on your belly and the other on your chest. Inhale through your nose, ensuring your belly rises more than your chest. Exhale slowly through your mouth. Repeat.
• Why It Rocks: It gets the diaphragm fully engaged, improving oxygen exchange and making you feel like you’ve got a handle on things.

2. 4-7-8 Breathing

• How-To: Inhale through your nose quietly for 4 seconds. Hold that breath for a count of 7. Now slowly exhale through your mouth for 8 seconds, making a whoosh sound. And repeat.
• Why It Rocks: This technique is like a tranquilizer for the nervous system, minus the pharmacy. It’s especially great before bedtime to catch some quality Zzzs.

3. Alternate Nostril Breathing

• How-To: Sit up straight and use your thumb to close off one nostril. Inhale through the open nostril, close it off with your fingers, open the other nostril, and exhale. Repeat on the other side.
• Why It Rocks: This yogic technique balances both sides of the brain, reducing anxiety and promoting calmness.

4. Box Breathing

• How-To: Breathe in counting to four slowly, hold your lungs full for four seconds, exhale evenly for four seconds, and keep your lungs empty for a count of four before beginning again.
• Why It Rocks: Ideal for those moments when anxiety tries to take the driver’s seat, helping you regain control and focus.

Wrapping It Up: A Final Word of Wisdom

Anxiety might try to throw you off your game, but remember, your breath is a powerful ally. By incorporating these breathing techniques into your daily routine, you’re not just managing anxiety; you’re setting the stage for a calmer, more centered version of you. So, the next time anxiety decides to drop by unannounced, you’ll be ready, armed with nothing but your breath. Now, take a deep breath, and let the tranquility begin.