Exercise for breath
Anxiety means anxiety, fear and a feeling of nervousness. This can happen to any person under any circumstances. In medical language it is considered a general mental state but when the anxiety persists for a long time or may cause trouble. Anxiety can be converted into disorder. According to the World Health Organization (WHO), the estimated 301 million people in 2019 were anxiety disorder, which is 4.05% of the world’s population. WHO has also said that during the first year of Covid-19 epidemic, the cases of anxiety and depression have increased by 25%.
You can control the symptoms of anxiety. Breathing problems are the highest when there is anxiety. It seems as if it is difficult to breathe. There are many ways for this, in which breathing exercises prove to be the most beneficial. This can not only control the symptoms of anxiety but also calms the mind. Know which exercises should be done to reduce the angel.
Exercise for breath in anxiety
Box breathing (how to do 4-4-4-4)-In this method you have to breathe in for 4 seconds, stop breathing for 4 seconds, exhale out for 4 seconds and then stop breathing for 4 seconds. This helps to create a cool rhythm that helps to regulate the nervous system, reduce stress hormones and get back your attention.
Diaphragm breathing- sit comfortably or lie down and place one hand on your chest and the other on your stomach. Take a deep breath from the nose and make sure your stomach rises above your chest. Breathe slowly by shrinking the lips. It helps to activate parasimpethetic nervous system and reduce heart rates.
4-7-8 Breathing-Breathe through your nose for 4 seconds, stop breathing for 7 seconds and exhale slowly from the mouth for 8 seconds. This helps reduce anxiety by increasing your exhalation time. Which indicates you to relax the mind.
Once breathed from a nostril- it is called Alternative Breding. That is, do the Anulom Antonyms. Use the thumb and ring finger in it and turn off one nostril and breathe from another. Change the nostrils and exhale, then take mother -in -law from the same nostril and change again. This helps to balance the left and right part of the brain. The mind calms down and your attention is better.
Breathing lips- breathe from your nose for about 2 seconds, then exhale from your lips for 4 seconds (like you are extinguishing the candle). This will help slow your breath and improve air flow. This can reduce the anxiety.
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