Anxiety

For people with anxiety disorder, even the smallest task can feel like a nightmare. Tasks that many of us take for granted, like going to the grocery store, going to the doctor, or even just going to work, can trigger serious anxiety issues. Not all is lost, however, for anxiety sufferers. By learning new coping skills, many anxiety sufferers are able to function fairly normal on a day to day basis.

Breathing exercises are one of the most common and effective anxiety coping methods used today. This is likely because of the connection that the nervous system has with the respiratory system. Think about it, anytime you are stressed, breathing increases, naturally. By learning how to slow your breathing down, you can slow down your nervous system. Since everyone is different, there are different breathing methods. Some methods work better than others, depending on the preference of the individual.

Don’t Go it Alone

Before taking on your anxiety disorder, you should know that anxiety is best dealt with under the care of a physician and/or therapist. They can help you come up with a complete treatment plan that gives you the best chance at success. Generally, anxiety sufferers need more than one type of treatment, initially. Then, once coping skills are learned and exposure becomes easier, things like medication and therapy appointments can be reduced. In some cases, medication can be completely removed, after a period of time.

The important part is to remember is that you don’t have to face your anxiety alone. You can ask for help and are likely to be more successful if you do. Even if you are embarrassed by your anxiety and feel that you are abnormal, know that this is an issue that therapists and physicians deal with every day. Their goal is to help you succeed in beating your anxiety so that you can live a normal, happy life.

Starting With Your Core

Most breathing exercises for anxiety start within the abdomen. This is because, to be able to breathe from your abdomen, you must take deeper breaths. This requires you to slow down your breathing. When you breathe with your abdomen, your stomach should inflate when you inhale and deflate when you exhale. You may even feel tightening of the stomach muscles when you exhale. It can take time to learn this technique, if you have never used it before. So, be patient with yourself. Try practicing your breathing when you are calm so that, when you are stressed, it will be easier to do.

Your posture is another crucial element in breathing exercises. When doing your breathing exercises, your shoulder blades should be aligned with your lower back. Your head should also be in line with your shoulders. The sides of your shoulders should also be in line with your hips. These posture guidelines apply whether you are standing or sitting during your breathing exercises.

Changing Your Focus

For many anxiety sufferers, the stimulus is external and often visual. During breathing exercises, you may want to either close your eyes completely or partially. This can keep you from focusing on visual stimuli that may be triggering your anxiety. If, however, you find that the stimulus surrounding you is still too distracting, try relocating, just slightly, without removing yourself completely from the situation. This will keep you from giving in to the avoidance behaviors but help you ease into your coping skills, allowing you to improve before you face your fears head on.

Nostril Breathing

Most breathing exercises for anxiety suggest that you breathe through your nose. This is because it is more difficult to breathe rapidly through your nose. However, there are specific exercises that suggest breathing through alternating nostrils. These types of exercises are most commonly found in yoga and are supposed to be good for the nervous system.

To do this type of breathing, tuck in your first and middle finger. Extend your right hand up to your nose with your thumb facing your right nostril and your ring and pinkie fingers facing your left nostril. Now, use your thumb to close off your right nostril. Breathe through your left nostril for four seconds and then exhale.  Now use your ring and pinkie fingers to close your left nostril and breathe through your right nostril for four seconds and then exhale. You can repeat this technique as long as you like.

Using Yoga Principles

Most types of breathing exercises are based in yoga. This is why many anxiety sufferers start taking yoga classes. Yoga positions and classes are claimed to be good for the mind, the body, and the spirit. In addition to any techniques you are working with your doctor or therapist on, you may want to check into yoga classes or yoga instructional DVDs.

Tags: Nostril Breathing, Using Breathing Exercises for Anxiety, Using Yoga Principles