6 breathing exercises useful for managing anxiety

Disorders like anxiety and stress They can be present at any time, regardless of age or gender. While these feelings often take over your brain and thoughts, there are some breathing exercises to manage anxiety. In detail, some breathing techniques to reduce restlessness levels.

One of the techniques most recommended by specialists to promote relaxation and leave stress behind is breathing 4-7-8. Also known as relaxation breathing, it involves inhaling for 4 seconds, holding your breath for 7 seconds and exhaling for 8 seconds.

This process will not only serve for relaxation, but It is also recommended for those suffering from insomnia and sleep problems.

The Runner’s World portal, a specialist in health and training issues, recommends the 4-7-8 technique and advises expelling all the air from the lungs for eight seconds.

“It is important to make a loud sound, so it is quite a difficult technique and sometimes you may not be able to reach 8 seconds. But don’t worry, because “the more times you do this breathing technique in sleep, the easier it will be. get there”

“When you do this breathing technique for sleep, it may be difficult to master the 4-7-8 pattern at first, but over time you will realize that it will actually help you fall asleep faster,” he adds.

Another of the most recommended is the abdominal breathingalso known as diaphragmatic breathing, which involves sending air to the diaphragm and abdominal muscles instead of the chest.

To do this, you simply need to place one hand on your belly (to check that it inflates and deflates with each breath) and assume a comfortable position, with your back straight.

THE diaphragmatic breathing It allows you to reduce physical and emotional stress, as well as giving the body more energy thanks to the purification of the air in the lungs. Furthermore, it also allows you to release muscle tension, improve blood pressure and heart rate.

When you inhale, your diaphragm should inflate until your lungs expand. Then, you have to hold the air inside your body for a few seconds, and finally exhale slowly. It is recommended to take 6 to 10 slow breaths per minute, as well as repeating the exercise for 2 to 5 minutes.

Other breathing exercises to manage anxiety

The site “Better with Health” recommends other exercises that also serve to reduce stress and anxiety levels in the body. Below are some of them:

• Measured breathing: The measured breathing exercise is a relaxation therapy that, in just a few minutes, helps to calm physical and mental tension. Its regular practice helps us calm the mind and improve concentration.
• Count your breath: With the counting breathing exercise you can free your body from stress by entering a deep state of concentration and relaxation. According to Buddhism, it is an activity that can provide wisdom, as well as health benefits.
• Bumblebee breathing: Bumblebee breathing is an exercise in which they will make a sweet sound as you connect your body and mind to achieve a pleasant feeling of well-being. It is ideal for relieving episodes of stress and anxiety, especially when they are accompanied by muscle tension and headaches.