Anxiety is a common mental health condition in the present-day world with its fast life and the numerous tasks to perform. Personal, professional and other aspects of society could cause anxiety and may impact individuals either neurologically, psychologically, or physically. Restlessness, heart pounding, tight muscles and fast thoughts are very common symptoms and when not controlled, chronic anxiety may considerably affect the quality of life.
Although therapy and medication are saving lives of many victims, more people seek natural, non-invasive ways of coping with anxiety. Controlled breathing is one of the easiest and evidenced-based techniques to use. Even ordinary breathing exercises, as long as they are practices regularly, can calm the mind, stabilise stress hormones, and cause a feeling of well-being. This article will go through the mechanism of breathing practice, how breathing practice is scientific, and how one can actually include breathing practices in everyday life.
Anxiety Respiratory Physiology
To know the exact reasons why breathing can be so efficient in coping with anxiety, one has to first learn about the effects that anxiety causes on the body. The effect of anxiety is activation of the sympathetic nervous system commonly known as the fight or flight response. This results to physiological changes that include heightened heart rate, shallow breathing and high level of cortisol.
When we are anxious, breathing is shallow and rapid which strengthens a cycle of physical and emotional distress. Nonetheless, there exists a counter system in the body called a parasympathetic nervous system that facilitates relaxation, rest and recovery. This system can be activated through controlled breathing; this process can result in the calming of the mind as well as diminishing the symptoms of anxiety.
Vagus nerve is one of the mechanisms that is crucial in regulating the functions of the internal organs including heart rates and respiratory rhythm. Slow breathing patterns activate the vagus nerve which reduces the level of stress and makes one more emotionally stable.
Science behind the breathing methods
Various researches have proved successful the efficiency of breathing exercises in suppressing the symptoms of anxiety and stress. Deep low-resistance breathing makes heart rate variability (HRV), which is an indicator of healthiness of a nervous system, and generates fewer stress hormones such as cortisol. It has also been found to increase respiratory sinus arrhythmia which is a physiological measure of relaxation and emotion control.
The neuroscientific research has also demonstrated that the controlled breathing affects the parts of the brain like the amygdala whose role involves processing the fear and prefrontal cortex dealing with making decisions and getting control on emotions. Via regular breathing exercises, people will be able to recondition their stress response system and become more resilient with time to anxiety.
Easy Breathing Exercises to Cure Anxiety
A number of breathing methods which show effectiveness in lowering stress have been identified. They are simple to learn, do not need equipment, and may be performed pretty much anywhere.
1. Belly Breathing Diaphragmatic Breathing
This is a method which you stimulate the usage of diaphragm to encourage deep and complete breaths. It is frequently applied during therapy and mindful-oriented practise.
- Relax in sitting position or lying down.
- Place a hand at abdomen and the other over your chest.
- Breathe slowly and very slowly (through nose and the stomach will go up).
- Expire softly through the mouth letting your abdomen drop.
- Do this 5-10 minutes.
This method lowers the shallow breathing and promotes the more gradual and a steady rate of breathing.
2. Box Breathing
The box breathing, which is also referred to as four-square breathing, is generally appreciated as a mental process that helps to induce stress reduction and increase the focus, especially when it comes to the high-stress scenarios. Practising:
- Breathe inwardly with your nose 4 seconds.
- Breath hold for 4s.
- Breathe out through the mouth during 4 seconds.
- Wait once more 4 seconds.
- Repeat the cycle a few minutes.
The Box breathing approach encourages the balance within the nervous system and is highly helpful in the case of sudden panic.
3. 4-7-8 Breathing
The method is developed by Dr. Andrew Weil and relaxes the nervous system and also prepares the body to sleep, hence it is the best method before going to bed. Its Practice:
- Breathe in using your nose in 4 seconds.
- Breathe in deeply and hold your breath in a duration of 7 seconds.
- Slowly and through the mouth, breathe out in 8 seconds.
- Carry out 4-8 cycles.
The sustained exhalation assists the body to get rid of stress and enter the parasympathetic state.
Breathing as a Way of life
The major factor in reminding to experience the goodness of breathing exercise is consistency. Although such techniques can provide relief in the case of stress instantly, their permanent effects are reached through repetition. Incorporating breathing exercises in your life is not so difficult and can be extremely easy.
To take an example, you can perform five minutes of diaphragmatic breathing in the morning, have a quick breathing break at work or apply breathing method 4-7-8 to bedtime to fall asleep. One of the ways to support breathing activity is to connect it to everyday routines, e.g., brush your teeth, have lunch, have a rest, etc. It can be simpler to form this habit with mobile apps such as Headspace, Calm and Insight Timer that have guided breathing sessions and reminder options.
The Greater Advantages of Breathing Exercises
Other than coping with anxiety, breathing exercises have numerous physical as well as mental wellness advantages. These include:
- Higher focus and concentration
- Improved sleep independence
- Low blood pressure
- Better handling of emotions
- Increased circulation and circulation within lungs
Mindfulness or the art of living the moment without judging it can also be improved by breathing exercises. People have increasingly acknowledged the role that mindfulness plays towards good mental health and it is usually applied in the clinical management of anxiety and depression.
How to Know When to seek Professional Help
Although breathing methods are very effective, they do not suit every person. People who experience severe or continuous anxiety are advised to seek the help of a mental health professional. Breathwork may be a great addition to therapy, medication or any other clinical intervention, although it is not a replacement of a thorough treatment in case of necessity.
In case anxiety causes you any issues at work or with relations or your everyday life, it is advisable to consult a licensed therapist or a doctor.
Final Thoughts
We live in a busy world where it seems like we are always rushed to go somewhere and at times breathing gives us a simple effective tool to make us present in the moment. It helps us to remember that we are in control even when we are in stress or anxiety. With mindful deliberate breath, we can tap in to the very body mechanisms of serenity, insight and immunity.
You may find some easy-to-learn breathing methodologies such as diaphragmatic breathing, the box breathing technique, or the 4-7-8 method and use it in your daily routine to treat anxiety in a natural way. Such exercises do not need any equipment and special devices, specific training, or takes a few minutes a day, which makes it one of the most convenient and useful solutions to maintain mental health.
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