Producer:  Priyanka Das Editor: Nisha Dubey

6 Breathing Techniques to Reduce Anxiety

An anxiety attack can lead to heavy breathing, increased heart rate, sweating, and restlessness among others.

 Major life stress, traumatic event, family history of panic attacks, smoking or excessive caffeine intake can be some of the reasons for anxiety attacks. 

It might seem impossible to breathe during the attack, but that does not mean you can’t.

Here are six breathing exercises to keep in mind if you face anxiety.

Usually you would inhale first and then exhale, but at this time, try exhaling first as much as you can and breathe out slowly. Repeat this for 5-10 minutes.

 Lie down and place one hand on your stomach while the other hand should be placed on your chest. As you inhale deeply through your nose, you’ll feel your stomach rise. You should breathe out through your mouth. 

 As you inhale slowly and deeply through your nose, you’ll feel your upper torso and tummy growing larger. As you exhale, observe how your tummy rises and falls. When you inhale, imagine it to be peaceful, whereas when you exhale, you should take it as all the negative vibes are going out. 

 Lie down and breathe for six seconds through your nose. To note, you shouldn’t fill your lungs with all the air, following the same six-second rule when you exhale. This time, slowly and gently release the air and continue it for 10 minutes.

Stretch out your arms and fingers as you sit cross-legged, bring your hands to your knees, and inhale deeply through your nose. Exhale through your mouth while allowing yourself to say ‘ha’. 

Close the right nostril with your right thumb and take a deep breath through the left. Pinch your nostrils shut with your right thumb and ring finger while holding your breath. Inhale through your left nostril while using your right ring finger to cover it, then exhale through your right nostril while holding your breath for a time. Repeat this pattern up to 10 times.

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