One of the most effective remedies for dealing with anxiety is through regulating someone's breathing. Studies have shown that certain breathing techniques are helpful for both short-term and long-term mitigation of anxiety. Basically, regulated breathing causes the release of endorphins in the body. Endorphins are hormones which make a person feel calm, relaxed and peaceful. There are many breathing techniques for anxiety, but the most effective ones are the following.
1. Deep breathing
This is perhaps the most popular of all breathing techniques for anxiety. There are different types of deep breathing such as Resistance Breathing, Belly Breathing and Measured Breathing. Each of these types has a specific set of steps with which it is carried out. However, most of them include taking deep breaths, holding the air for a number of seconds and then exhaling slowly.
Deep breathing is known to make a person feel calm and relaxed within a matter of minutes. It can be used by a person who is undergoing an anxiety attack to restore their calmness. When practiced regularly, it can reduce the frequency and severity of anxiety attacks.
2. Co2 Breathing
This is one of the most effective breathing techniques for anxiety. It basically involves re-breathing carbon dioxide which a person has just exhaled. This can be done by cupping one's hands over the mouth, or even better by using a paper bag. The goal is to take in more carbon dioxide than oxygen. This is because sometimes anxiety leads to a shortage of carbon dioxide in the lungs.
Co2 breathing is extremely effective especially for anxiety attacks which come all of a sudden, and very severely. It can help to reduce the severity of the attack.
3. Coherent Breathing
The aim of this is to limit a person's breathing to five breaths per minute. This is far below the normal rate of 12 to 18 breaths per minute. The reason for significantly slowing the rate is help a person to calm down. Coherent breathing is typically carried out using counting. A person inhales while counting from 1 to 5, holds their breath and counts 1 to 5, and then exhales while counting 1 to 5.
This technique has been known to reduce on the heart rate, and blood pressure. Since anxiety is sometimes characterized by increased heart palpitations, coherent breath is the perfect remedy for such manifestations.
These are some of the 3 most effective breathing techniques for anxiety. Although they are mostly helpful for people suffering from anxiety, they can play a preventative role as well. Therefore, even people who are not suffering currently from anxiety are encouraged to learn at least one of the breathing techniques.