All posts by Morty Mak

Breathing Exercises For Anxiety

How To Control Anxiety With A Simple Breathing Technique

The importance of taking charge of your breathing while in a state of high anxiety, or during a panic attack, might seem a simplistic way to beat your fears.

Many sufferers dismiss the potent connection that a correct breathing technique creates between the mind and the body.

During emotional upheavals, your breathing changes, often without you being being awares.

When rising anxiety leads to panic, your total focus is to escape the fear.

Have you noticed how shallow your breath becomes?

You’re probably breathing just in the top part of your lungs and even holding your breath for short periods.

This can become distressing when a panic attack causes you to hyperventilate.

If you feel yourself panic, give yourself some first aid via your lungs.

Some easy slow deep breaths can be a vital physical way to ease your anxiety a notch.

Regain some control before considering a long term solution for your panic disorder.

Breathing is automatic, so you tend to take it for granted.

Try to focus on your breathing.

breathing exercises for anxiety
First, get comfortable

Breath focus helps you concentrate on slow, deep breathing and aids you in disengaging from distracting thoughts and sensations.

It’s especially helpful if you tend to hold in your stomach.

First steps. Find a quiet, comfortable place to sit or lie down.

Then take a normal breath.

Try a deep breath: Breathe in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs.

Let your abdomen expand fully. Now breathe out slowly through your mouth (or your nose, if that feels more natural).

Breath focus in practice. Once you’ve taken the steps above, you can move on to regular practice of breath focus. As you sit comfortably with your eyes closed, blend deep breathing with helpful imagery and perhaps a focus word or phrase that helps you relax.

Source: http://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

 

By doing breathing exercises for anxiety, you reap many benefits:

  • It can boost your nerves and alleviate anxiety.
  • Even children can improve their mental agility and concentrate better.
  • Your hormones can be aroused to make you feel physically more relaxed.
  • You can beat off a panic attack before it gets critical.
  • It increases the level of oxygen in your body which not only revitalises your cells but can lift you out of that constant feeling of tiredness.
  • The improved oxygen supply and release of carbon dioxide helps slow your heart rate.
  • Stressed muscles will relax enough to beat off a looming panic attack.
  • This all probably sounds too simple for anyone in the grip of a panic attack.

But you will be amazed how little it takes sometimes to break a negative pattern.

 

 

 

 

How To Lower Stress Levels And Relieve Anxiety

Panic attacks are frightening and often mimic life threatening episodes, such as heart attack or stroke.

The attacks inevitably pass and even though you are momentarily back to normal, the fear of having another turn is always present.

You will usually start by noticing a rising anxiety.

Try these tips to reduce your stress levels.

It is generally agreed that most stress comes from within you.

This means you can do something about it yourself.

Change old attitudes and thinking habits.

There are lifestyle changes you can make that will pay off in the long term, such as cutting right back on alcohol or caffeine.

But first you will want to find some quick relief with a few techniques you can try when next you have a day or two to yourself.

  • Prepare you mind and admit you have a problem, then make a commitment to getting some inner calm.
  • Write a list of all the good things in your life and for just the next couple of days simply resolve to be positive.
  • “Fool” your subconscious mind into believing you are an optimist by putting your problems on the backburner.
  • This alone will help lower your stress levels.
  • Replace stressful thoughts with relaxing ones by finding time to be alone.
  • Using your imagination in a negative way might have got you into trouble in the first place.
  • But you can make it work for you by seeing yourself in a favorite place, by yourself.
  • It will take practice, but with constant repetition, you will increase your positive thoughts and you’ll have less of the negative ones.

 

Some of the best anxiety remedies are often the simplest.

Repetition is the foundation for some of the time-proven disciplines such as meditation, tai chi, and prayer.

Even physically repetitive pastimes can prevent panic attacks by altering our mind’s response to stress and anxiety.

My wife benefits by playing mah jong on her computer, but you could also try playing solitaire, or take up knitting, quilting or wool spinning.

Another proven way to “fool” your subconscious mind is the power of laughter, which is almost guaranteed to lower stress levels.

Even if you feel too miserable to contemplate laughing, faking it can switch your brain’s mood.

If you need convincing, go to Dr Madan Kataria and his organization, Laughter Yoga International.

 

reading to beat anxiety
Escape your worries with a book.

Rediscover the power to escape from your worries with a good book.

A real page-turner paperback  can take with you to a new place.

Books are a great way to escape the stress and strain of the real world.

They don’t need to be deep and meaningful, or necessarily about meditation and spiritualism.

Bring your imagination into play again and forget your anxieties by immersing yourself in the lives of fictional characters and their situations.

If you haven’t the patience for reading and prefer to be active, start an exercise program, no matter what your age or physical limitations.

Exercise as simple as regular walks, will stimulate your concentration, as well as increase the level of endorphins in your brain.

This naturally occurring neurotransmitter will lift your mood and prevent panic attacks the natural way.

Restful music is another way to deal with panic attacks, and takes little effort on your part.

Therapy can help you recognise the triggers for your anxiety and panic attacks.

But if you are not ready for that, you can get some more self-help tips here at http://stoppanic.info/dealing-with-anxiety-attacks/