Anxiety is a problem that affects millions of people and can be harmful, despite this, there are breathing exercises for anxiety.
One of the most common cases among people in recent times is anxiety. This problem can have consequences for anyone’s life and, therefore, disrupt their personal and professional lives. People who suffer from anxiety live in constant pressure, which seems to leave them with no way out and often without knowing how to express what they are feeling. Breathing exercises for anxiety could be the solution.
Traffic, work, commitments, friends and family can cause stress, often on a daily basis. Which can be very difficult to deal with. An aid that may seem simple can make all the difference: breathing. Studies carried out by Stanford University (USA) and USP (Brazil) reveal that breathing can help regulate and reduce anxiety.
Breathing is voluntary and involuntary. When sleeping, for example, it is involuntary, but when awake, it can be regulated, manipulated and controlled to help in various aspects. In the same way that anxiety can be detected in breathing, it can be reduced.
Breathing Exercises for Anxiety
Check out 7 breathing exercises below that can help control anxiety:
1. Abdominals is the first aid to be placed here, since, while practicing, your breathing becomes slower, which highlights the contraction and extension of the abdomen;
2. Known as “square”, this type of exercise works as follows: Inhale slowly for a count of four, hold the air for another four seconds, then exhale for another four. After that, remain without air for another four seconds and repeat, as necessary;
3. Elongated exhalation is similar to square exhalation. What differentiates is that, if inspiration occurs for four seconds, exhalation must occur for eight seconds;
4. Breathing alternately between nostrils also helps, cover one nostril with your finger while breathing with the other. This exercise is effective due to the concentration required;
5. Simply breathing slowly and deeply is an extremely helpful exercise. Take a little time for this and above all, breathe;
6. Breathe from your diaphragm. The diaphragm lowers during its contraction during inspiration, causing the viscera to be naturally projected forward. Primarily, it is important to observe the elevation of the ribs during the process, across the entire circumference of the chest;
7. Finally, you can do trunk flexion. Sit on a chair, lean your torso forward and rest it on your thighs. Therefore, the arms and head must remain loose while facing the floor. Stay as long as you feel comfortable.
Extra tips
After performing some of these breathing exercises, however, if you have time, sit in a quiet place, disconnect, listen to the birdsong, the clouds move, or even feel the breeze hit your back. face.
It’s not easy to deal with anxiety, but letting it consume you is undeniably worse. Always set aside time a week just for yourself, even if it’s just 10 minutes. Because they make a difference and help us live life, which happens so quickly.
And then? Did you like the exercises and tips? Enjoy and check out: Shine bath – what it is, who it is for, benefits and recipes.
Sources: Minha vida, UOL.
Featured image: Blasting News.
