4 Breathing Techniques That Can Help You Cope With Anxiety

Anxiety has become a normal part of our daily lives as it is our body’s response to stress. However, anxiety can reach dangerous levels for some people, often diagnosed as a disorder, which can disrupt their daily lives. When anxiety becomes overwhelming, doctors tend to recommend breathing exercises.

Here are five breathing exercises that will help you to cope with anxiety.

Deep Breathing

It is a simple yet effective technique that you can do anywhere. You don’t need to be in a specific position for this. You can do this while sitting, standing or lying down.

Method

• Relax your stomach.
• Place one hand just beneath the ribs.
• Breathe in slowly and deeply through your nose.
• Breathe out through your mouth.

Mindful Breathing

This technique uses mindfulness to help people focus. For this method, a person should be sitting or lying down comfortably.

Method

• Inhale through the nose until your stomach expands.
• Slowly breathe out through your mouth.
• Try to focus on your breath and notice the rise and fall of your stomach.
• As intrusive thoughts come to your mind, try to let them go and bring your attention back to your breathing.
• Continue until you feel calm.

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The 4-7-8 Breathing Technique

With this simple technique, you can relax anywhere and help you to reduce anxiety.

Method

• Start by sitting down with your back straight.
• The tip of your tongue should be on the back of your upper front teeth.
• Breathe through your mouth making a whooshing sound. Release this breath.
• Close your mouth and count to four while breathing in through your nose.
• Count to seven while holding your breath
• Count to eight while releasing your breath, making a whooshing sound with your mouth.
• Repeat this three times.

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Diaphragmatic Breathing

Diaphragmatic breathing is usually recommended by doctors for people with a lung condition called chronic obstructive pulmonary disease. However, it has been found in a 2017 study that it can also help to reduce anxiety.

Method

• For this, you should either be sitting up or lying down.
• Place one hand on your stomach and the other one on your upper chest.
• Breathe in through your nose and breathe out through your mouth. While breathing, pay attention to your stomach rising and lowering.
• Repeat the cycle.

When Should You See A Doctor?

Feeling anxious sometimes is normal. However, anxiety can be overwhelming for some people which is an indication of an anxiety disorder. You shouldn’t ignore the signs of anxiety and see a doctor if you are experiencing excessive anxiety that is hampering your daily activities, you are misusing drugs or alcohol to cope or you are noticing changes in sleeping, eating or other daily activities.

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