Anxiety is a common mental health issue that affects millions of people worldwide. It can manifest in various ways including racing thoughts restlessness and difficulty focusing. While there are medications available to help manage anxiety some people prefer to explore natural remedies before turning to pharmaceuticals. One such remedy that is gaining popularity is focused breathing techniques.
By incorporating simple breathing exercises into your daily routine you can help calm your mind and reduce feelings of anxiety. Here are some natural remedies that work –
Deep Breathing Exercises
Deep breathing exercises are a simple yet effective way to calm your mind and body. By focusing on your breath and taking slow deep breaths you can activate your body’s relaxation response. Try the following deep breathing exercise –
- Sit or lie down in a comfortable position.
- Place one hand on your chest and the other on your stomach.
- Inhale deeply through your nose feeling your stomach rise as you fill your lungs with air. Hold your breath for a few seconds.
- Exhale slowly through your mouth feeling your stomach fall as you release the breath. Repeat this cycle for a few minutes.
Deep breathing exercises can be done anytime anywhere making them a convenient tool for managing anxiety on the go.
Box Breathing
Box breathing is another effective breathing technique that can help reduce anxiety and promote relaxation. This technique involves inhaling holding the breath exhaling and holding the breath again all for equal amounts of time. Try the following box breathing exercise –
- Inhale deeply for a count of four seconds.
- Hold your breath for a count of four seconds.
- Exhale slowly for a count of four seconds.
- Hold your breath for a count of four seconds. Repeat this cycle for a few minutes.
Box breathing can help increase focus and reduce feelings of stress and anxiety.
Alternate Nostril Breathing
Alternate nostril breathing is a yoga technique that can help balance the body’s energy and calm the mind. This breathing exercise involves breathing in through one nostril holding the breath and then exhaling through the opposite nostril. Try the following alternate nostril breathing exercise –
- Sit comfortably with your back straight.
- Use your right thumb to close your right nostril and inhale deeply through your left nostril.
- Hold your breath for a few seconds then use your right ring finger to close your left nostril while releasing your right nostril.
- Exhale slowly through your right nostril.
- Inhale through your right nostril switch fingers to close your right nostril and exhale through your left nostril. Repeat this cycle for a few minutes.
Alternate nostril breathing can help reduce anxiety and promote a sense of calm.
Mindful Breathing
Mindful breathing involves paying attention to your breath without trying to change it. Simply observe the sensation of your breath as it enters and leaves your body. This practice can help anchor your awareness in the present moment and reduce racing thoughts and anxiety. Try the following mindful breathing exercise –
- Sit or lie down in a comfortable position.
- Close your eyes and bring your attention to your breath.
- Notice the sensation of the air entering and leaving your body. Focus on the rise and fall of your chest or the feeling of air passing through your nostrils.
- Whenever your mind wanders gently redirect your attention back to your breath. Practice this for a few minutes.
Mindful breathing can help cultivate a sense of calm and presence making it an excellent tool for managing anxiety.
Related Topics About Breathing Away Anxiety: Natural Remedies That Work
Breathing To Get Rid Of Anxiety