Health and information – Have you ever had a flutter when you have to speak in front of a large crowd? This can be a sign that you are experiencing anxiety. If you experience this frequently, it is a good idea to understand breathing relaxation techniques that are effective in dealing with anxiety.
Anxiety is a form of emotion that usually arises when faced with stressful situations. If not managed properly, anxiety can have a negative impact on your daily life, even on your health.
When you are anxious, your heart will beat faster and your palms will sweat. You will also have difficulty concentrating and urinating frequently. To fix this, you can do a variety of relaxation techniques.
Breathing relaxation techniques are the quickest and easiest way to deal with anxiety. The way to do this is by taking a deep breath, then exhaling slowly through your mouth as if you were going to blow a balloon. Perform this technique at a steady rhythm.
While doing this, imagine the anxiety “stuck” in your body flowing out with the exhalation, and calm coming in as you inhale.
How to do easy and effective breathing relaxation techniques?
Here are some breathing relaxation techniques that you can easily do at home and the results are very effective.
1. Deep or Stomach Breathing
This breathing technique is the most effective way of controlling the nervous system and keeping stress levels low.
Exercise for just a few minutes each day, to help reduce blood pressure and heart rate effectively and instantly.
You can do that in the following way:
- Sit straight on the floor and place your hands on your chest and stomach one by one.
- Start inhaling through your nose and exhaling through your mouth. You can feel how the hand on the stomach rises with the contraction of the abdominal muscles, while the other hand does not move much.
- Try to inhale as much air as possible, so that your body gets lots of fresh oxygen and continues to count slowly as you breathe.
2. Technique to Stimulate Breath or Bellows Breath
This technique is a modified version of the yoga breathing practice, which can help energize and increase awareness.
You can do this technique in the following way:
- Sit comfortably on the floor and begin to breathe rapidly through your nose. Keep your mouth closed and make sure you can relax enough.
- Try it for 3 breaths in and out per second. Continue with normal breathing if you have already.
- Continue the process for up to 15 seconds at the initial stage, then increase by 5 to 10 while continuing.
- The duration of inhalation and breathing should be short. This will move the diaphragm very quickly.
3. Relaxed Breath or 4-7-8
This breathing technique is very simple and can be done anytime and anywhere to calm the nervous system and keep it relaxed.
You can do the breathing relaxation techniques above by:
- Start by sitting straight and relaxed.
- Now, breathe in through your nose keeping your mouth closed and counting one to four silently.
- Hold the air, then slowly count one to seven.
- Finally, inhale through your mouth counting one to eight and exhale one more breath. Repeat four times.
So, those are 3 breathing relaxation techniques. So, which ones would you want your Young Buddy to practice to reduce stress levels? Happy trying it.
Also read : Post traumatic stress syndrome and its recovery
Hopefully what we have said about breathing relaxation techniques above can provide benefits for all of us. Don’t forget to continue to have a healthy lifestyle by exercising diligently and eating high nutritious foods so that you are not susceptible to various diseases.