Deep Breathing For Anxiety And Stress Management

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deep breathing for anxiety

Deep Breathing for Anxiety and stress management is free!  Use deep breathing for relieving anxiety, stress, and improving your health.  Breathing exercises work by calming your muscles and mind as oxygen and blood flow increases throughout your body.

With only a couple of minutes you learn to breathe away your anxiety, and stress.  Practicing this simple technique trains you to breath from your abdomen without thinking about it. 

Deep Breathing For Anxiety 

Abdominal Breathing Technique

For best results practice this technique twice a day or whenever you’re overwhelmed with negative thoughts or stress. 

  • Place one hand on your chest—the other on your abdomen. When you take a deep breath in, the hand on the abdomen should rise higher than the one on the chest. This indicates that your diaphragm is inhaling all the way to bottom of your lungs.
  • After exhaling through your mouth, take a slow deep breath in through your nose imagining that you are sucking in all the air in the room and hold it for a count of 7 (or as long as you are able, not exceeding 7)
  • Slowly exhale through your mouth for a count of 8. As all the air is released slowly, gently contract your abdominal muscles to completely evacuate the remaining air from the lungs. It is important to remember that you breathe deeper by completely exhaling, not by trying to inhale more air. 
  • Repeat this for a total of 5 deep breaths and try to breathe at a rate of one breath every 10 seconds (or 6 breaths per minute). At this rate your heart rate  increases, which has a positive effect on heart health.

Your exhalations should usually be twice as long as you inhale.  Use your hands on your chest until abdominal breathing becomes a habit and you are comfortable breathing into your abdomen.

Using deep breathing exercises on a regular basis will train your body and mind to quickly:

  • Come to a state of calm
  • Minimize stress and anxiety in all tense situations
  • Divert or calm an anxiety attack
  • Relieve the symptoms of anxiety 
  • Start your day feeling alive and invigorated, or start your day over any time you choose
  • Relax and unwind at the end of your day

 Deep breathing is invaluable when it comes to guarding against anxiety and stress taking over your life and health.  Don’t take your breath lightly.

Read about meditation techniques that incorporate deep breathing for anxiety and learn more about how meditation and breath work together for anxiety relief.

 

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