Experts suggest that breathing exercises are one of the best ways to overcome anxiety. The following breathing techniques will help you control your anxiety and panic attacks:
1. The Bumble Bee Breath:
Bumble Bee Breath is commonly practiced in meditation workshops. This helps you in calming your mind. This is how you have to do it:- Comfortably sit in straight position
- Relax your shoulders
- Open up your chest by inhaling slowly and filling your lungs to the extent that you can
- Now close your eyes and ears with your fingers and thumbs respectively
- Make a low humming sound with your jaw relaxed and lips closed
- Hold this position for 3 – 4 seconds and make a slow and long exhalation
- Repeat this breathing technique for 5 – 10 times for better results
2. The Measured Breath:
Measured breath technique helps you calm your anxiety / panic attacks. This is how you can do it:- You can either sit or stand, before beginning the breathing technique
- Loosen up a little before starting
- Relax your hands and drop your shoulders and place your hands on either side
- Slowly breathe in through your nose allowing your stomach to expand up to 4 counts
- Now hold for a second and release your breath slowly and smoothly till 7 counts
- Repeat this technique for a few minutes
3. Progressive Relaxation:
- Slowly close your eyes
- Focus on tensing and relaxing each muscle group of your body for 2 – 3 seconds
- Start with your feet and toes and work all the way up to the legs, knees thighs, hips, chest, neck, face and your eyes
- Maintain slow and deep breaths all the time
- Hold for 5 counts and then exhale through your mouth or nose on release
4. Equal Breathing or “SamaVritti”:
This breathing technique helps you relieve your body from stress and clears you mind.- Slowly breathe in through your nose as you count to 4
- In a similar way, slowly breathe out on a count of 4
- Focus on your breathe, as breathing through your nose helps in providing natural resistance
5. Guided Visualization:
- Relax yourself completely
- Lie down and close your eyes and imagine yourself in a “happy place”, focus on pleasant things
- Take a deep breath through your nose
- Visualize yourself in a desired direction; do not let negative thoughts shatter your mind
- Embrace this peaceful mind position for few seconds and relax your body
6. Skull Shining Breath or “Kapalabhati”:
- Begin with a slow and long inhale, followed by a quick and powerful exhale
- While breathing out, remember that it should be generated from the lower belly by contracting it completely
- Continue the procedure as fast as you can by inhaling-exhaling every two seconds
- Repeat this breathing technique for 10 times
Post a Comment