HomeHealth6 breathing techniques to decrease anxiety and stress
6 breathing techniques to decrease anxiety and stress
September 15, 2020
The life we lead, sometimes, can generate us anxiety or stress The ideal is to always consult a professional if you need it. But, it should be noted that there are breathing exercises and meditation that can help you relax and cope better with the problems that 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 that make it difficult for oxygen to enter the body correctly, either due to situations of stress, fear or anxiety.
Therefore, it is important to train your breath: Learning how to do it the right way can help reduce these stress levels, reduce insomnia problems, headaches, asthma, hypertension, phobias and sexual dysfunctions, among many others.
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To relax the mind and body you can apply the following techniques:
– Deep breathing: It serves to calm down after a situation of stress or 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.
– Alternate breathing through the nostrils or Nadi Shodhana: This technique is usually used in yoga, first you 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: To do it, it is convenient to be seated and comfortable. First, you breathe in through your nose for four seconds, holding the air for a few seconds and gently expelling 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 management: 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 must imagine. This technique is also used in mindfulness.
– Jacobson's progressive muscle relaxation: With closed eyes 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 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. This will begin the relaxation with the feet, then legs, buttocks, hands, arms, back, chest, neck, jaw and finally head. This technique should be done with some caution.
These are some of the breathing techniques that can help you in times of anxiety or stress.
And you, have you already tried any of these breathing techniques?