Yoga Exercises: Anxiety can be hard to manage and has become more common in recent years, especially after the COVID-19 pandemic. Breathing exercises are a simple yet powerful tool to reduce stress and calm your mind. By practicing these exercises regularly, you can find relief from anxiety and feel more relaxed. Let’s learn how these techniques work!

Yoga Exercises: Anxiety and How to Manage It with Breathing Exercises

Anxiety, a feeling of worry, fear, or unease, can affect anyone in different situations—whether at work, in personal life, or even during uncertain times. It’s considered a normal part of human experience in medical science, but when it lingers for weeks or months and begins to interfere with daily life, it can develop into an anxiety disorder. Such prolonged anxiety can make it harder to focus, affect sleep, and create ongoing tension in your mind and body.

According to the World Health Organization (WHO), anxiety disorders were affecting around 301 million people globally in 2019. This means that more than 4% of the world’s population was dealing with significant anxiety. The WHO also reported a sharp rise in these mental health issues during the early stages of the COVID-19 pandemic—cases of anxiety and depression went up by almost 25%. This surge highlights how common and serious anxiety can be.

The good news is that you don’t have to let anxiety control your life. With simple techniques and a mindful approach, you can learn to manage its symptoms and feel more balanced. One of the biggest challenges people face during anxiety is the feeling of breathlessness. It often feels as though you can’t take a full breath, or you’re breathing too fast, which can make anxiety even worse. That’s where breathing exercises come in—they’re easy, effective, and can be done anywhere.

Breathing Exercises for Anxiety

Box Breathing (4-4-4-4 Method)

Box breathing is a structured technique that calms both the body and the mind. To practice it, inhale through your nose for a slow count of four seconds. Once your lungs are full, hold your breath for another four seconds. Then, gently release the air through your mouth over four seconds, and hold again for four seconds before starting the cycle again. This creates a rhythmic pattern that stabilizes your breathing, soothes your mind, and brings a sense of control over your thoughts. It also helps in reducing the production of stress hormones, making it a great tool when anxiety starts to feel overwhelming.

Diaphragmatic Breathing

Also known as belly breathing, this exercise encourages you to engage the diaphragm, the main muscle used in breathing. To begin, sit in a comfortable position or lie down if you prefer. Place one hand on your chest and the other on your stomach. Breathe in deeply through your nose, aiming to make your belly move more than your chest.

This movement shows that you’re using your diaphragm to draw air deeply into your lungs. Then, purse your lips as if you’re about to blow out a candle and slowly exhale. This technique activates the parasympathetic nervous system, which slows down your heart rate and signals your body to relax. Over time, it can help you feel calmer and more grounded.

4-7-8 Breathing

This exercise lengthens the breath cycle, which sends powerful relaxation signals to the brain. Start by inhaling gently through your nose for four seconds. Then, hold your breath for seven seconds. When you’re ready, release your breath through your mouth over eight seconds, emptying your lungs slowly and completely. The extended exhale helps your body let go of stress and tension. By repeating this cycle several times, you can quiet racing thoughts and feel more at peace, even during a busy or stressful day.

Alternate Nostril Breathing (Anulom Vilom)

This traditional technique, also called alternate nostril breathing, uses your thumb and ring finger to gently close one nostril while breathing in and out of the other. To practice, sit comfortably and use your thumb to close your right nostril. Inhale slowly through your left nostril. Then, switch and close the left nostril with your ring finger and exhale through the right. Repeat by inhaling through the right and exhaling through the left. This process helps bring balance to the left and right sides of the brain, easing anxiety and creating a more centered and calm mind. It’s a great way to clear mental clutter and improve your ability to concentrate.

Pursed Lip Breathing

This simple technique slows down the breathing process, helping you feel more in control. Begin by inhaling gently through your nose for about two seconds. Then, purse your lips like you’re blowing out birthday candles and exhale slowly for four seconds. This exercise improves airflow in your lungs and reduces feelings of breathlessness, which can be particularly helpful during anxiety or panic episodes. By slowing down your breathing and focusing on each breath, you can break the cycle of anxiety and find relief in moments of stress.

By practicing these different breathing exercises daily, you can manage anxiety in a natural and gentle way. These exercises not only help you handle difficult emotions but also train your body and mind to stay calm when life feels overwhelming. Even if you can’t set aside a lot of time, just a few minutes each day can make a big difference. With patience and practice, these simple breathing techniques can help you find peace, improve your mood, and support better mental health overall.

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