How to reduce anxiety
In the natural approach panic attacks and anxiety have always been dealt with by deep breathing. So whenever you are feeling anxious you can use breathing, which is the only automatic body function that you can control voluntarily, to your advantage. This important tool can be efficiently used when panic or anxiety strikes by practicing it well.
During an attack of panic or anxiety the terrifying things that you feel can only be worsened by rapid and shallow breathing. It is really possible to regain control of nearly anything brilliantly left in total disorder by the sympathetic nervous system, the one that is linked to the response “fight or flight”, if you learn how to reduce anxiety.
Something that can hit the sympathetic nervous system action back is the parasympathetic nervous system and it can be stimulated by voluntarily changing the breathing pattern, i.e. depth and rate of it, which will allow you to regain your internal balance.
However it can be challenging for you to determine which breading technique in particular should be used when panic or anxiety strikes you, since there are a lot of tutorials for breathing that can be found on many places and the internet, each of them asserting to be the most effective against on how to reduce anxiety.
Suggested by medical professionals and given below are three basic breathing techniques and exercises how to reduce anxiety naturally:
Tips how to reduce anxiety
- The Coherent Breathing in how to reduce anxiety
This technique for deep breathing is basically about taking 5 breath cycles every minute. This can be carried out simply by counting; count to 5 while inhaling and count to 5 while exhaling. Coherent breathing, as stated by doctors, maximizes what is known as the heart rate variability. The stress response and cardiovascular systems are more optimal if the HRV is higher.
- Resistance Breathing
Getting your body in a relaxed state and thus easing you away from panic or anxiety is done by resistance breathing. Pursing the lips and tightening the throat muscles as you exhale is the way that this technique can be carried out. If you are exhausted by the described technique, grab a plastic straw and breathe through it, the effect is the same. Perhaps the simplest way to accomplish this technique is breathing out of your nose, so you may try this, too.
In order to carry out this particular breading technique you need to activate your imagination. You should try to visualize the air as being taken to certain areas of your body during inhaling or exhaling. For example you could imagine, while you are taking a deep breath, that all the air is slowly being taken to the top or your head, and as you breathe out, imagine it as being taken down your spine. This technique should be done in 10 cycles in order to achieve the desired effect. You will make panic attack and anxiety powerless if you engage your mind in using your imagination.