We are often overtaken by fear in uncertain times like these. When everything becomes too much, these breathing techniques can help you (re)find your inner peace.
Pandemics, wars, and other horror stories abound in the headlines. It's no surprise that an increasing number of people suffer from anxiety and panic attacks. Anyone experiencing severe panic attacks or anxiety should, of course, seek medical help. However, when worry takes over and won't let go in regular life, breathing exercises can be a useful tool for recovering calm and relaxation.
Because we constantly release hormones like cortisol, adrenaline, and noradrenaline while we are under constant stress - and worry and panic are obviously stressors for our bodies. These are designed to offer us an energy boost in high-stress situations so that we can concentrate better for a short period of time and address the problem at hand. However, if we don't relax at all because our bodies are constantly in panic mode, we may become ill in the long run.
We should intentionally stimulate the parasympathetic nervous system, which is the part of our autonomic nervous system that is responsible for relaxation, in such moments of anxiety. When everything becomes too much and the worry becomes too severe, breathing exercises such as those found in yoga are terrific tools.
These 3 breathing exercises help against acute anxiety and panic
1. deep abdominal breathing
We often breathe shallowly and only into our chest when we are stressed. Deep abdominal breathing, on the other hand, sends the message to our bodies that everything is well and that we are protected. When we have a panic attack and wish to consciously calm down, we can use this breathing technique.
Here's how:
- To determine how deep you can breathe, place your palm on your stomach.
- Then, with your palm, feel how the abdominal wall lifts as you breathe deeply into the belly.
- Then relax and exhale slowly and deeply through your mouth until your lungs are empty.
- You can take a little gap of three to five seconds between inhaling and exhaling before inhaling again if you are not pregnant and find it easy. In yoga, this is referred to as khumbaka, and it has a relaxing effect.
2. alternate breathing
Anuloma Viloma or Nadi Shodana, a type of yogic alternating breathing, can aid with anxiousness, tension, and even sleep problems. The extended exhalation is the center of this breathing exercise, which activates the parasympathetic nervous system and has a soothing effect.
How to do it:
- Your right hand's index and middle fingers are folded in, while your thumb, ring finger, and pinky finger are extended. Bring your hand to your nose and close both nostrils with your fingers by placing your thumb over the right nostril and your ring and little finger over the left.
- To begin, keep both nostrils open and take long breaths in and out. With your thumb, gently shut the right nostril.
- Then, for four seconds, breathe in via your open left nostril.
- Then, for six seconds, seal your left nostril and hold your air. (Again, if you're pregnant, Khumbaka, be cautious.) It is better to seek medical advice or skip the breath-hold).
- Then open the right nostril again and exhale through it for eight seconds.
- Hold in the breath for about six seconds and then inhale through the right nostril for about four seconds.
- Then hold your breath again for six seconds before exhaling through the left nostril for eight seconds.
- Continue in this manner for several minutes until you feel noticeably calmer and more relaxed.
- Hold in the breath for about six seconds and then inhale through the right nostril for about four seconds.
- Then hold your breath again for six seconds before exhaling through the left nostril for eight seconds.
- Continue in this manner for several minutes until you feel noticeably calmer and more relaxed.
- Hold in the breath for about six seconds and then inhale through the right nostril for about four seconds.
- Then hold your breath again for six seconds before exhaling through the left nostril for eight seconds.
- Continue in this manner for several minutes until you feel noticeably calmer and more relaxed.
3. ujjayi breathing
Ujjayi breathing is another yoga method that means "victorious breath" in Sanskrit. And, in this case, victory over the overactive mind and thought spirals - which are, after all, the most common cause of anxiety. You can use Ujjayi breathing to calm yourself down when meditating or in any situation where you feel dread or panic growing within you.
Here's how:
- Inhale deeply, then exhale slowly while keeping your mouth open and your glottis contracted as if breathing on a mirror.
- Then, with your glottis constricted, inhale again until you can hear the rushing sound of your breath in your throat. Before exhaling again, take a deep breath into your full lungs.
- Repeat this breathing exercise for many minutes until you feel more relaxed.
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