How to use Deep Breathing Techniques to Reduce Anxiety
Anxiety is a feeling of unease, worry, or fear. It can be mild or severe. Everyone experiences anxiety at some point in their life. For some people, it’s a short-lived response to a stressful situation, such as public speaking or taking an exam. For others, it’s more long-lasting, affecting their day-to-day lives.
Many different techniques can help to reduce anxiety. One of these is deep breathing. Deep breathing is a simple and effective way to calm the mind and body. It can be done anywhere and at any time. In this article, you will learn how to use deep breathing techniques to reduce anxiety and stress levels through two breathing styles that have been proven to reduce stress, increase vagal tone, and elicit a relaxation response which will reduce anxiety significantly.
The diaphragmatic breathing (belly breathing) technique
If you're looking for a way to reduce anxiety, the diaphragmatic breathing technique, also known as belly breathing, maybe a good option. This type of deep breathing helps to relax the body and slow down the heart rate, both of which can be beneficial for reducing anxiety.
To do the diaphragmatic breathing technique, start by sitting in a comfortable position with your eyes closed. Place one hand on your chest and the other on your stomach. Slowly inhale through your nose, allowing your stomach to expand as you do so. You should feel your belly and your hand on your belly rising, while your hand on your chest should remain still, as you breathe in. Then exhale slowly through your mouth, with pursed lips, letting your stomach fall back in as you do so. Repeat this process for several minutes, focusing on your breath and letting go of any thoughts that come into your mind.
If you find it challenging to do this breathing style sitting up, you can also try laying down, as belly breathing comes more naturally as you are lying down.
The ujjayi breath (ocean breath) technique
Anxiety can be a difficult thing to deal with. It can be all-consuming and make it hard to focus on anything else. The ujjayi breath technique is another technique that can help you reduce anxiety.
Ujjayi breath, also known as ocean breath, is a form of pranayama (yogic breathing). It involves breathing in and out through the nose while partially closing the throat. It produces a sound like waves crashing on the shore.
The ujjayi breath is said to be calming and relaxing, which makes it a great tool for anxiety relief. It can help slow down the heart rate and ease tension in the body. Plus, it's easy to do anywhere, anytime.
To try the ujjayi breath technique:
1. Sit or lie down in a comfortable position.
2. Close your eyes and take a few deep breaths through your nose.
3. Exhale fully, then inhale slowly through your nose while constricting the back of your throat slightly so you can hear a soft "ocean" sound.
4. Continue breathing like this for 5-10 minutes.
Using Both Breathing Styles Together
If you feel comfortable, you can incorporate both of these breathing exercises together by following the steps below:
Feel your belly rise and fall.
Use the constriction in your throat. While using your abdomen to breathe in and out.
When you breathe in, the belly expands. When you breathe out, the belly flattens.
Keep your mouth closed on the exhale while incorporating these two methods.
Additionally, you can use any type of counting style you prefer, whatever feels the most comfortable for you as long as it is slow and steady. You can also incorporate breathing techniques with meditation. It can be mindfulness, body scanning, guided imagery, or any other type of meditation that works best for you.
To start practicing deep breathing techniques, you can use our video How To Breathe Anxiety Away, which will help guide you on how to start using these deep breathing techniques.
How to incorporate the breathing techniques into your daily life to reduce anxiety
If you're looking to reduce anxiety, one of the best things you can do is incorporate deep breathing techniques into your daily life. Deep breathing exercises are most effective when used daily. Doing this can help calm and focus your mind, and it's a great way to combat your stress and anxiety levels over time.
Try to establish a simple daily routine. You can start with 5 to 10 minutes per day. Mini sessions of 1 to 5 minutes throughout the day are also very effective to help you reduce acute episodes of anxiety. When you are very stressed or about to reach a panic level of anxiety, take a few minutes to stop and breathe. Practicing either of those breathing styles will help to reduce your anxiety significantly.
If you find that you're struggling to do this on your own, there are plenty of apps and websites that can help guide you through the process. Just a few minutes of deep breathing each day can make a big difference in how you feel.
Benefits of the deep breathing techniques
When it comes to managing anxiety, there are a lot of different techniques you can use. Some people prefer to meditate, while others find that therapy works best for them. However, one technique that everyone can use and is extremely effective is deep breathing.
Deep breathing has a lot of benefits when it comes to reducing anxiety. For one, it helps to slow down the heart rate and calm the body. It also helps to focus the mind and clear out any racing thoughts. Additionally, deep breathing allows the body to take in more oxygen, which can help to relax the muscles.
If you’re looking for a natural way to reduce your anxiety, deep breathing is worth trying. It’s simple to do, and you can do it anywhere, so there’s no excuse not to give it a shot!
If you are experiencing challenges with your anxiety levels and would like to receive 1:1 guidance on how to move forward on your mental health care journey, consider scheduling an initial mental health coaching session to level up your mental health and get unstuck.
