Effective breathing procedures for anxiety
Anxiety causes many discomforts in the body. These reactions can improve with appropriate respiratory anxiety procedures that help to produce endorphins to calm down. When it comes to breathing techniques to calm down, it's good to approach the right way, because it's not good to breathe through your chest. Suspicious breathing only works to harm the stability of oxygen and carbon dioxide that is important to ensure you are in a relaxation period.
The following breathing procedures will help you calm down:
1. Respiratory Disorders
This technique aims at changing respiratory tract to the abdomen. You need a quiet environment where you will not be disturbed for about 20 minutes. You can choose to set the alarm if you do not want to lose time.
Sit comfortably and lift the ribs to increase the breast. Put another hand on your chest and the other on your abdomen. Notice how your abdomen and upper breast move when you breathe. Focus on the breath and try to breathe in and out through your nose. Your upper chest and stomach should still be; This allows the body to work better with your abdomen rather than your chest.
2. Deep breath to relax
This is one of the most effective breathing methods of anxiety or stress. Taking a deep breath has a calming effect on the body. It is not yet clear why deep breathing promises to calm your body. however, the ability to control breathing along with a few minutes from stressful conditions offers you the opportunity to relax in a way that is often not possible at the moment.
Deep breathing for relaxation includes several methods, the simplest means sitting in a chair with your back straight while your arm rests on your arms. You take a deep breath through the nose that lasts up to 5 or 6 seconds. You hold for a few seconds and slowly breathe out through your mouth and takes about 7 seconds to breathe out. To be successful, repeat this process at least 10 times.
Deep breathing can be a difficult trend at the beginning, but over time, exercises will make it much easier. Over time, you will find that the deep breath calms your body and minds with 10 breaths and reduces blood pressure.
More severe breathing procedures require patience and exercises, so do not expect them to work immediately. The more you continue to practice them the better you become. This will help you calm yourself down to panic or anxiety attacks.