Recent studies reveal more youths are susceptible to anxiety than five years ago. It is caused by stress from various factors. A bad day at school, or a devil boss at work. Sometimes, it comes around without a reason. While occasional anxiety is expected and manageable, anxiety disorders are a bigger battle to fight. In such a situation, the feeling of being anxious does not go away easily and can even get worse over time.
Feeling breathless during an anxiety attack is a common occurrence. Find our favourite five breathing techniques to help alleviate the symptoms and start feeling better, relatively.
1) Long exhales
While blogs, and articles on the internet suggest you to take deep breaths, it is not really the way it works. Taking a deep breath in is linked to the sympathetic nervous system – the one that controls the fight-or-flight response. However, exhaling is linked to the parasympathetic nervous system – the one that influences our body's ability to calm down.
If you find yourself feeling anxious or under stress, try a thorough exhale. Instead of taking a big, deep breath, or taking too many breaths quickly, which may cause you to hyperventilate, push all the air out of your lungs and then let your lungs naturally take over. Count to five when you exhale, and count to 4 when you inhale. Do this for five minutes.
2) Focus on your breath
When your deep breathing is focused and slow, your mind and body works in one rhythm. When you breathe normally, you might notice tension in your body. Now, take a slow, deep breath through your nose and notice your belly and upper body expanding. Exhale through your mouth, until you feel your upper body and belly sticking to your back.
Pull your focus on the rise and fall of your torso. Vocalizing any word of your choice during this exercise is a fantastic way of concentrating all your attention to your body instead of wavering thoughts. Practice this technique daily for up to 20 minutes.
3) Equal Breathing
The ancient practice of pranayama yoga teaches us about equal breathing. It is exactly what it says, the art of inhaling for the same amount of time as you are exhaling. Before practising this form of breathing, choose a position you would be most comfortable in.
Close your eyes and pay attention to your breathing. Then slowly count up to four as you inhale through your nose. Then exhale for the same count. Focus your mind on the breathing and count as you do. As you progress, try and count for longer periods to train your lungs.
4) Abdomen Breathing
One way to reduce the amount of energy your body puts into breathing, is to breathe from your diaphragm. Lie on the floor or bed with pillows under your head and knees. Put one hand under your rib cage and one hand over your heart. Inhale and exhale through your nose. You will notice your stomach and chest expand and contract as you breathe. Isolate your breathing in such a way that your chest moves more than your stomach. This technique takes a bit of time. Be patient with yourself.
Try these techniques if or when you experience anxiety or panic attacks. See which one helps alleviate your symptoms. Consider meditation as a daily habit to train your thoughts. Always make an appointment with your doctor if your anxiety persists or gets worse.
