Anxiety affects most of us at one time or another. For those who suffer from it severely enough that they experience irregular heartbeat,panic attacks, or even a heart attack, measures should be taken to control your blood pressure and breathing. Here are 5 breathing techniques that can enable you to get your anxiety and/or panic attacks under control:
1. The Bumble Bee Breath
Sit down in a comfortable upright position. Relax your shoulders and open up your chest. Slowly inhale and fill your lungs as much as you can. Hold for 3 seconds and then exhale slowly, humming with your lips closed, your jaw relaxed.
2. The Measured Breath
This technique can be done sitting or standing, just make sure you are loose and comfortable with your hands at your sides. Breathe in slowly through your nose, expanding your stomach, and count to 4. Hold for just one second and then release slowly to a count of 7.
3. Progressive Relaxation
Close your eyes and focus on relaxing and then tensing every muscle in your body for a few seconds at a time. Start from your toes and work your way up through the calves, legs, hips, all the way up to your face. Exhale through your nose or mouth as you relax each muscle group.
4. SamaVritti “Equal Breathing”
Count to 4 as you inhale through your noseand then count to 4 as you exhale the same way. Breathing through your nose provides a natural resistance to your breathe making you focus, clear your mind, and distress your body.
5. Guided Visualization
Lay down somewhere and relax yourself completely. Close your eyes and envision yourself going to your “happy place” or doing the thing you love most in this world. Breathe slowly and deeply through your nose or mouth, whichever you prefer. Visualize yourself in that place and performing your desired action successfully and embrace the fulfillment and harmony of your setting and continue to relax your body and be aware of your breath.
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