by Vlasta Kuster
Breathing techniques for anxiety are a good start to your journey in achieving tranquility, when you are exposed to stress for an extended period of time.
A person’s life in modern society is inevitably linked to stress. When an individual is exposed to it for an extended period of time, they become increasingly worried and anxious.
When you walk down the street, about one in four people you meet will either suffer from an anxiety disorder or will encounter
it at least once during their lifetime.
Anxiety is at the same time a physiological, behavioral and psychic response that affects a person in their entirety. It consists of feelings of discomfort or anxiety, concern, fear, apprehensiveness and constant physiological restlessness. However, healing is possible if you make certain changes in your life.
Experts believe that with regular, daily deep-relaxation, anxiety problems can be alleviated or completely eliminated.
Furthermore, almost half of the human population will experience anxiety during one period of their lives in one way or another.
Regardless of a type of breathing technique for anxiety, it is essential to exercise daily for at least 5 minutes to achieve success.
Knowing how to relax slowly returns into your life and when anxiety is on the prowl again, you will have a valuable tool to calm down the internal storm.
Learning to breathe properly is a very effective tool for managing anxiety.
Your regular breathing pattern directly indicates how much tension you carry in your body.
When you are stressed, you usually breathe shallow, fast and sometimes you even hold your breath but most of all, your breathing takes place high in your chest.
However, when you are relaxed your breathing is slower, deeper and runs out of your belly.
It is practically impossible to breathe out of your belly while being tense.
In order to achieve a relaxing response i.e. breathing with the diaphragm, try the following exercise.
You can do it lying or sitting and follow these steps:
Repeat the technique at least once a day for five minutes and ten days in a row.
You can breathe anywhere and at anytime.
This is how the diaphragmatic breathing technique will become a healthy habit with which you will achieve moderate to deep relaxation in a very short time.
With this yoga-tailored breathing technique for anxiety, you can achieve deep relaxation very quickly. Perform it lying or sitting and follow these steps:
Breathe constantly with your diaphragm at a smooth and steady pace, without swallowing air or exhaling quickly.
With each exhale, you can say a reassuring word in your mind, e.g. "relax," "calm down," etc.
Perform the technique for five minutes a day for at least two weeks.
If it is possible, perform it at the same time every day in order for it to become a habit.
If you continue for a month or longer, you will eventually breathe more with your abdominal muscles, which means that you will be more relaxed all of the time.
Summarized according to Bourne, E. J. (2010). The anxiety & phobia workbook. New Harbinger Publications, Inc. and Elliott, C. H., Smith, L. L. (2010). Overcoming anxiety for dummies. Wiley Publishing, Inc.
When you are suddenly stressed or you feel that a real panic attack is coming, you need a faster and stronger technique to relax, i.e. a breathing technique for a panic attack:
It is not easy to use this technique when you are stressed; however, with some practice it can help you slow down your breathing and calm you down:
You can also help to treat anxiety by using a special form of energy therapy called the Emotional Freedom Technique or simply EFT, where inhale and, exhale are also part of the basic EFT recipe.
This is a form of psychological acupressure founded by Gary Craig. He believes that the cause of all negative emotions is a disturbance in the body's energy system.
Tapping works on the assumption that no matter what part of your life needs improvement, unresolved emotional issues always stand in the way.
This emotional stress impedes the natural healing potential of humans. The more you manage to resolve it, the more peace and emotional freedom it brings.1
The basic EFT recipe includes 5 steps that are easy to remember.
Vlasta Kuster, holds an MA degree in Basic Medical Sciences and uses her 3-month EFT therapy in her work to help people to do away with panic attacks and anxiety for good. She has more than 10-year experiences in EFT therapy and achieves at least 90% success in permanently eliminating anxiety and panic attacks. You may contact her through her website freeofpanic.com