9 breathing exercises to reduce anxiety

Alternating nostril breathing, belly breathing, box breathing, 4-7-8 technique, pursed-lip breathing... are effective anxiety-reducing exercises.

In the process of respiration, if breathing is not correct, the exchange of oxygen and carbon dioxide will turn upside down causing anxiety, fatigue, physical and emotional disturbances. Here are 9 breathing exercises to help reduce stress and anxiety.

Breathe alternately with two nostrils

This is an exercise that improves breathing, excretes mucus from the lungs, and facilitates the passage of air deep into the lungs. In particular, alternating breathing on both sides of the nose also helps the practitioner reduce anxiety and control emotions effectively.

The practitioner begins with alternate nostril breathing by blocking one nostril at a time and breathing in the other, alternating between the nostrils in a regular pattern.

Then, keeping a relaxed sitting position, fold the index and middle fingers into the palm of the right hand, leaving the thumb, ring finger and little finger extended. Next, slowly close your eyes or gently look down, inhaling and exhaling steadily.

Practitioners should alternate breathing for a maximum of 10 sets. If you feel lightheaded, rest by relaxing both nostrils and breathing normally.

Practicing breathing properly can effectively reduce anxiety and stress. Photo: Freepik

Belly breathing

According to the Stress Research Institute, abdominal breathing (diaphragmatic breathing) for 20-30 minutes a day can reduce stress and anxiety. Practitioners should find a comfortable, quiet place to sit or lie down. For example, try sitting in a chair, crossing your legs, or lying on your back with a small pillow under your head and another pillow under your knees. Place one hand on your upper chest and the other on your stomach, letting your belly relax.

Then inhale slowly through your nose so that the air moves down to your abdomen. Exhale slowly, lips slightly pursed, keeping right hand on chest. Each person should perform abdominal breathing exercises 3 times, each time for a maximum of 5 to 10 minutes.

Breathe box

According to the Mayo Clinic , purposeful deep breathing can calm and regulate the autonomic nervous system (ANS). This system regulates involuntary body functions such as temperature, lowers blood pressure, providing a sense of calm.

Box breathing can reduce stress and improve mood. This is a special treatment for conditions such as anxiety disorders, panic disorders, post-traumatic stress disorder, and depression. Box breathing also helps treat insomnia by calming the nervous system at night. The steps of box breathing include.

Step 1 : Sit up straight, slowly exhale through your mouth to bring oxygen out of your lungs.

Step 2 : Inhale slowly and deeply through the nose, counting slowly from one to four, feel the air entering the lungs until completely full, the air moves into the abdomen.

Step 3 : Hold the breath for the fourth slow count.

Step 4: Exhale through your mouth for the same slow count to four, pushing all the air out of your lungs and abdomen.

Breathe 4-7-8

The 4-7-8 breathing technique is a purposeful breathing pattern that can calm the mind and body. This exercise is performed by inhaling through the nose for four counts. The practitioner holds the breath for seven counts and exhales through the mouth for the eighth count.

The repetitive nature of 4-7-8 breathing helps the practitioner reduce stress and anxiety, stimulates the sympathetic nervous system. The sympathetic nervous system is responsible for the body's "fight or flight" response. When stressed, this system is overworked causing rapid heartbeat, shallow breathing, sweaty hands, and abdominal discomfort.

Breathing simhasana

Lion's breath (simhasana) relaxes the muscles in the face and jaw, reduces stress, and improves cardiovascular function.

The exercise is best done in a comfortable sitting position, leaning slightly forward, with your hands on your knees or the floor. The practitioner should spread the fingers wide, inhale through the nose, open the mouth wide, stick out the tongue and extend it towards the chin. Next, exhale forcefully, bringing the breath through the base of the tongue. Then breathe normally for a few seconds, repeating the breath up to 7 times.

Mindful breathing

This is a method to help people focus on the breath. Thereby reducing stress and anxiety. A mindful breathing exercise is performed when the practitioner chooses certain words or phrases to repeat as they inhale or exhale. If the mind and body relax, the practitioner needs to breathe deeply and gently, returning to the normal state.

pursed lips

This is a simple technique for deep, slow, purposeful breathing. This breathing exercise is beneficial for people with anxiety related to lung conditions such as emphysema or chronic obstructive pulmonary disease (COPD).

The practitioner needs to sit in a comfortable position, neck and shoulders relaxed, keep the mouth closed, inhale slowly through the nostrils for 2 seconds, exhale through the mouth for 4 seconds. Then keep the breath slow and steady while exhaling. Experts recommend that each person should practice pursed-lip breathing 4 to 5 times a day.

Resonant breathing

Resonant breathing can help the body enter a state of relaxation and reduce anxiety. The practitioner lies down, slowly closes his eyes, gently inhales through his nose, closes his mouth for 6 seconds. Then exhale for 6 seconds, letting the breath leave the body gently, repeat the exercise for up to 10 minutes.

Simple breathing exercises

Each person can do this simple breathing exercise regularly to overcome anxiety and stress. This exercise can be done standing up, sitting or lying down. Accordingly, the practitioner needs to breathe deeply through the nose, keeping the shoulders relaxed. Slowly exhale through your mouth. When blowing air out, purse your lips slightly, keeping your jaw relaxed.