6 Breathing Techniques to Reduce Anxiety and Stress

The life we ​​lead, sometimes, can cause us anxiety and even stress. The solution is to always consult a professional if you find yourself in such a situation. But, it should be noted that there are breathing techniques and meditation exercises that can help you relax and better deal with such issues when they arise.

How to Apply Breathing Exercises

Respiration is one of the basic functions of the body that allows us to obtain the oxygen necessary for survival. Sometimes, accelerated patterns can develop which makes it difficult for oxygen to enter the body correctly, either due to stress, fear, or anxiety.

Breathing techniques
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For this reason, it is important to train yourself to breathe: learning to do it the right way can help reduce these stress levels, reduce insomnia, headache, asthma, hypertension, phobias, and sexual dysfunctions, among many others.

Apply the following breathing techniques to help you relax both your mind and body.

Deep Breathing

It serves to calm down after a situation of stress or after using too much effort. It is based on taking air through the nose, keeping it in the lungs, and releasing it through the mouth. Each step should take approximately four seconds.

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Alternate Breathing Through the Nostrils or Nadi Shodhana

This technique is usually used in yoga, first, we proceed to cover one of the nostrils to inhale deeply through the free nostril. After inhalation, the nostril through which the air entered is covered and the other is uncovered, through which it will be exhaled. The same procedure is then repeated starting with the opposite nostril.

Abdominal Breathing

Abdominal breathing
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To do this, it is best for you to be seated comfortably. First, you breathe in through your nose for four seconds, holding the air for a few seconds and gently exhaling it through your mouth. By putting one hand on the stomach and the other on the chest, it is possible to check if the air is being carried correctly. The hand on the chest should not move when inhaling, while the air carried to the belly should be felt.

Breathing for Anger Control

For this exercise you will exhale with force, emptying the lungs as much as possible in a long and powerful exhalation. Then we will inhale when the body needs it. This exercise can be repeated until the pressure decreases.

Guided Visualization

This technique focuses on peace of mind. A deep breath is taken while a therapist or some recording indicates and guides us in our thoughts or images that we should imagine. This technique is also used in mindfulness.

Jacobson’s Progressive Muscle Relaxation

Breathing techniques
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With the eyes closed and a comfortable posture, deep and regular breathing is maintained. Then, a tour is made through the set of muscle groups of the body. Each muscle group will be tensed in periods of three to ten seconds and then rest between ten and thirty, doing a series of three repetitions.

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Relaxation will begin at the ends furthest from the center of the body, all the way to the head. Thus, relaxation will begin with the feet, then legs, buttocks, hands, arms, back, chest, neck, jaw, and finally head. This breathing technique should be done with some caution.

Bottom Line

Routine, work, and day-to-day issues can generate stress and anxiety. These are some of the breathing techniques that can help you in times of anxiety or stress.

Adapted and translated by The Cop Cart Staff

Sources: Bioguia