Deep Breathing is one of the first things you should try to do when you are experiencing anxiety or close to a panic attack.
I will share with you 3 breathing techniques I really like to use when I’m feeling very stressed out or anxious. I find that every time I ‘m feeling anxious or stressed out I take to gravitate towards breath work. Taking some deep breaths always helps to calm you down.
Video and information by Meghan Livingstone
Try and play around with different techniques to find the best for you.
One of the reasons why deep breathing is so great and helps to calm us down is because it helps to activate our parasympathetic nervous system, which is what governs rest and digest and our ability to really calm down.
Benefits of Deep Breathing:
- Slows down heart rate
- Reduces blood pressure,
- Relaxes muscles,
- Promotes mental clarity
- Reduces tension
It is such an incredible tool to use if you are feeling stressed out. You can do this exercises anywhere, any time, always available to you and costs nothing.
Perhaps you have a very stressful job, you are involved in a stressful situation or maybe you are just an anxious person in general…. then, taking the time each day, even if it is for one minute, five minutes, doing some deep breathing can make a big difference on reducing your anxiety levels and in the way you will feel.
The three deep breathing techniques are:
Pursed Lip Breathig
Also known as resistance breathing because of the way you exhale, the air is fored to come out a bit slower because you are pursing your lips. What you do is inhaling for around 4 or 5 seconds and exhale with pursed lips.
Equal breathing is where you essentially breath in for 5 seconds and breath out for 5 seconds. On this one you are breathing exclusively through your nose, inhale and exhale through your nose. Also you can do this for longer, 7 or 8 seconds. The slower you breath, the calmer you will feel.
Alternate Nostril Breathing
There is a few ways that you an do this with your hand. The most traditionally is when you lleave your thumb and the opposite two fingers open. With your thumb cover one of yoru nostrils and inhale with your other nostril, and vice-versa.
Binaural Beats & Isochronic Tones
Living with anxiety is very frustrating and overwhelming. We recommend you try calming down with different breathing exercises until you find the best one for you. Combine deep breathing with the brainwave frequencies and you will be taking a huge step on getting rid of your anxiety.
Click Here to download the Anxiety Aid Recording, a 30 minute mp3 audio that will relax you taking you through the alpha and low theta waves.