The Best Breathing Exercises For Stress and Anxiety

Stress and anxiety affects millions of people worldwide. Both can manifest in various ways, such as excessive worry, fear, and panic attacks. While medication and therapy are effective in managing anxiety symptoms, alternative approaches such as breathwork have gained popularity in recent years.

Breathwork is a form of meditation that involves conscious breathing techniques to improve physical, emotional, and mental well-being. It is an ancient practice that has been used for centuries to optimize and transform one’s health and energy. The principle behind breathwork is simple: by consciously controlling our breath, we can regulate our emotions and thoughts.

There are several types of breathwork, but the most common ones include:

1. Diaphragmatic Breathing: This technique involves breathing deeply from the diaphragm, the muscle located below the lungs. It is also known as belly breathing and helps to reduce stress and anxiety by promoting relaxation.
2. Alternate Nostril Breathing: This technique involves breathing through one nostril at a time while closing the other. It is also known as Nadi Shodhana and helps to balance the left and right hemispheres of the brain, improving concentration and reducing anxiety.
3. Box Breathing: This technique involves inhaling for a count of four, holding the breath for a count of four, exhaling for a count of four, and holding the breath for a count of four. It is also known as square breathing and helps to calm the mind and reduce anxiety.
4. Kapalbhati Breathing: This technique involves exhaling forcefully while pulling the belly towards the spine. It is also known as skull-shining breath and helps to improve focus and reduce anxiety.

How Breathwork Helps Alleviate Anxiety Symptoms

Breathwork has several benefits for people with anxiety. Here are some ways breathwork can help alleviate anxiety symptoms:

1. Reduces Stress: Stress is a significant contributor to anxiety. When we are stressed, our body releases stress hormones such as cortisol and adrenaline, which can trigger anxiety symptoms. Breathwork helps to reduce stress by activating the parasympathetic nervous system, which promotes relaxation and reduces stress hormones.
2. Improves Breathing: People with anxiety often experience shallow breathing, which can exacerbate anxiety symptoms. Breathwork helps to improve breathing by encouraging deep breathing, which increases oxygen intake and reduces carbon dioxide levels, leading to a sense of calmness.
3. Promotes Mindfulness: Mindfulness is a state of non-judgmental awareness of the present moment. Breathwork helps to promote mindfulness by focusing the mind on the breath, reducing the tendency to ruminate on negative thoughts that can trigger anxiety.
4. Increases Self-Awareness: Breathwork involves paying attention to the breath and the sensations in the body. This helps to increase self-awareness, which can help people with anxiety identify triggers and manage their symptoms effectively.
5. Boosts Mood: Breathwork helps to increase the production of endorphins, which are the body’s natural mood-boosters. This can help alleviate symptoms of anxiety, such as depression and low mood.

Breathwork is a simple yet effective technique that can help people with anxiety manage their symptoms. It is a safe and accessible practice that can be done anywhere, anytime, and does not require any equipment. However, it is essential to learn from a qualified practitioner to ensure you are using the correct techniques and getting the most out of your practice. Breathwork can be used in combination with other anxiety management strategies such as medication and therapy to help alleviate symptoms and improve overall well-being.

Want to dive deeper? Try our free 15-minute recorded breathwork session by clicking here.