CALM: Take a Deep breath

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      Seven deep breathing excersicse to help you calm anxiety



What is Breath Taking?

The adjective "breathtaking" is frequently used to describe something that is incredibly beautiful, spectacular, or awe-inspiring. It can relate to experiences, sights, or situations that are breathtaking in terms of beauty, grandeur, or emotional effect. For example, a magnificent view from a hilltop, a breathtaking performance, or a breathtaking work of art may elicit a powerful and favorable emotional response. In the previous question, the word "breath-taking" was used metaphorically to indicate breathing techniques that can have a strong and soothing effect on anxiety.


Breathing exercises for anxiety are simple to master and can be done anywhere, allowing you to feel more in control and at ease regardless of what is going on around you. There are various basic yet powerful breathing exercises that may be done anywhere and at any time. Try them all and discover which one works best for you.

1. Extend your exhale:

Concentrate on making your exhalation longer than your inhalation. Begin by breathing for four counts, followed by exhaling slowly for six or more. You can do this while sitting in your office chair or even lying in bed before going to sleep. It can assist to imagine your stress leaving your body with each long breath.

Deep Abdominal breathing:
  • Sit or lie in a comfortable position.
  • Place one hand on your chest, the other on your abdomen.
  • Inhale gently and deeply through your nose, letting your diaphragm expand
  • Exhale slowly through your lips, feeling your stomach drop.
  • Make sure your breaths are slow, deep, and rhythmic.

2.Pratice Belly Breathing:


Put your palm on your stomach and take deep breaths, feeling your abdomen rise and fall. This can be done during a short break at work or while watching television. It is about focusing your attention on the movement of your tummy and promoting big, deep breaths.

  • Inhale deeply and extend your belly.
  • As you exhale, envision releasing any stress or anxiety through your breath.
  • Imagine the stress leaving your body as you exhale.



3. Try an Affrimation

Choose a relaxing word or phrase to repeat silently while you inhale and exhale. This could be done while waiting in line or in a stressful situation at work. The idea is to synchronize the rhythm of your breathing to your chosen word or phrase, resulting in a sense of calm focus.

  • Inhale gently through your nose for a count of four.
  • Hold your breath for a count of seven.
  • Exhale completely through your mouth for a count of 8.
  • Repeat the pattern for four breaths.
              


4. Box Breathing

Inhale for four counts, hold for four counts, exhale for four counts, and then hold for another four counts. Box Breathing can be especially beneficial before an important meeting or during times of stress. Visualizing a box while doing this can help you stay focused and rhythmic.
  •  Inhale slowly and count to four.
  • Hold your breath for a count of four.
  • Exhale slowly and count to four.
  • Pause for four counts before breathing again.
  • Repeat the pattern multiple times.

5. Use resonant Breathing

Aim for five full breaths per minute. Each breathing cycle (inhale and exhale) should last approximately 12 seconds. This is ideal to do in a peaceful setting, possibly in the morning or evening, to help balance your body's stress reaction.
  • Find a quiet spot to sit comfortably.
  • Close your eyes and focus your attention on your breath.
  • Concentrate on the sensations of each inhalation and exhalation.
  • When your mind wanders, softly return your concentration to your breathing.
6. Yogic Breathing


Yoga breathing, also known as alternating nostril breathing, consists of inhaling through one nostril and expelling through the other. You can attempt this while sitting in a comfortable position, possibly during a break in your day. It's a method that takes some practice but can help you relax.

  • Sit comfortably, with your spine straight.
  • Close your right nostril with your thumb and breathe in through your left nose.
  • Close your left nostril with your ring finger, then release your right nose and exhale.
  • Inhale through the right nostril.
  • Close your right nostril again, then release your left nose and exhale.
  • Repeat the pattern for a few breaths.
7. 3-3-3Rule breathing technique

Inhale for three seconds, then hold for three seconds before exhaling for three seconds. This is a simple activity you may perform at your workplace or in a stressful circumstance to instantly reduce your anxiety levels.

The 3-3-3 breathing technique is an easy way to relax rapidly. Inhale deeply for three seconds, then hold your breath for another three seconds before softly exhaling for three seconds. This pattern helps you focus on your breathing and lowers your pulse rate, making you feel more relaxed. It's an excellent technique to utilize when you're concerned or upset and need to quickly restore your composure.

  • Inhale gently through your nose for a count of four.
  • Hold your breath for a count of seven.
  • Exhale completely through your mouth for a count of 8.
  • Repeat the pattern for four breaths.

Conclusions

Remember to do these exercises on a regular basis, particularly when you're feeling anxious or stressed. Consistent practice can improve the efficacy of these approaches for anxiety management and reduction. If your anxiety remains or worsens, you should get professional help from a mental health provider.


Engaging in breathtaking exercises, particularly deep breathing techniques, can provide numerous benefits to both physical and mental health. These exercises are not only simple, but also accessible, making them an effective tool for dealing with anxiety and stress. These exercises produce their soothing effects by purposeful, focused breathing, which improves relaxation and aids in nervous system regulation. Incorporating amazing workouts into your daily routine can help you manage stress, increase your attention, and feel better overall. Remember that, while these exercises might be beneficial, if you experience persistent or severe anxiety symptoms, you should contact with a healthcare practitioner. Combining these breathing techniques with other stress-reduction strategies, such as regular exercise, a balanced diet, and adequate sleep, can further increase




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