3 Effective Breathing Exercises to Stop Anxiety Immediately

Breathing problems affect a lot of people suffering from anxiety. For some people, anxiety is worsened by poor breathing habits. It constantly stimulates your autonomic nervous system and changes the way you breathe.

When you suffer from anxiety, some breathing exercises for anxiety can calm you down immediately. During your anxiety attack, you may suffer from the following:

1. Shallow breathing

2. Over breathing

3. Monitored breathing

It’s important to understand that poor breathing habits can cause many different problems. Hyperventilation is the most common problem.

It’s responsible for numerous symptoms associated with anxiety attacks, including rapid heartbeat and chest pain. In addition to this, proper breathing can calm your mind and body immediately.

Even healthcare experts focus on the importance of breathing exercises to reduce anxiety immediately. When you’re feeling very anxious, you can use some effective exercises to relieve yourself from the feeling of anxiety and panic.

It’s worth mentioning that breathing exercises require a lot of practice. Thus, you shouldn’t expect them to work from the very first day. When you practice more, you get positive results. Breathing exercises can calm you down quickly when you’re experiencing an anxiety attack.

#1 CO2 Re-breathing

When you’re hyperventilating, it might feel like you aren’t getting a good amount of oxygen. However, the problem is quite the opposite. When you’re anxious, you receive more oxygen than your body needs.

Thus, your carbon dioxide levels get too low. In order to perform this exercise, you should cup both your hands over the mouth and breathe slowly.

In case you want, a small bag can also do the trick. The basic idea is to prevent the unnecessary expulsion of carbon dioxide. You need to get CO2 back to your lungs.

This balances the amount of oxygen and CO2 in your system. When you breathe, you should hold the bag or both hands over your face, and keep breathing normally to increase carbon dioxide levels.

#2 Deep Breathing

According to experts, deep breathing isn’t the best technique to calm down a basic anxiety attack, but it’s a great tool for reducing high anxiety or high stress.

It’s important to take deep, calm breaths to make sure your body experiences a soothing effect. According to studies, controlled breathing just a few minutes from a stressful situation provides you with an opportunity to relax quickly.

There are many different kinds of deep breathing strategies. The simplest technique is sitting in a chair with the back completely straight. You need to keep the arms on the armrests. You need to take a slow, deep breath in through the nose.

Each breath should last for about 5-6 seconds. You need to hold the breath in for just a few seconds, and breathe out very slowly through the mouth. The entire process takes about 7-8 seconds. This exercise should be repeated about 10 times.

#3 Inhale-Hold-Exhale – Deep Breathing Exercise

This advanced deep breathing exercise combines the benefits of the above mentioned breathing exercises. Due to this, the Inhale-Hold-Exhale deep breathing exercise is perfect for people who suffer from severe panic and anxiety attacks.

However, this exercise needs a lot of practice. It’s quite difficult to master. In the beginning, many people struggle to perform this particular exercise. When you’re confident, you can gain the strength to use this specific exercise to your benefit, and calm yourself down much faster.

In order to practice this exercise, you need a comfortable place to sit. You should expect the practice to take a considerable amount of time.

It’s important to find a quiet place where you can spend time for about 15-20 minutes. You should sit just like you sit for any deep breathing exercise. You need to keep your back straight.

When you perform this exercise, you will have to monitor your heartbeat and keep a good rhythm. You will have to perform a minimum of 10 breath cycles.

Each cycle comprises of three different stages:

1. Inhale and Count Your 5 Heartbeats

2. Hold Breath and Count Your 7 Heartbeats

3. Exhale and Count Your 9 Heartbeats

When you breathe in oxygen, it’s important to ensure that you breathe in through the stomach, followed by your chest. In case you have a heart condition, you shouldn’t perform this exercise.

For healthy people, it’s one of the best breathing exercises for anxiety. Properly managed and slow breaths can calm you instantly. It also helps you regain sufficient CO2 levels.

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