4 Powerful Breathing Exercises for Anxiety, Stress, and Depression

1. 4 Powerful Breathing Exercises for Anxiety, Stress, and Depression Powerfulbreathingexercisesforanxiety,stress,and depression,whichtakejustminutes,canbetriedto ease symptomsandcope withanxietyanddepression. These breathingexercisescandoanywhere;keepin mindthatyoudothem regularlyas partofyour routine;onlythenwillyoubenefit. Let’slook at how differentbreathingtechniquesandconsciouschangestoyourbreathingstylecanhelp controlstress andanxiety. DeepBreathingExercisesforAnxiety, Stress, andDepression Althoughwe donotsaythattrying thesebreathingtechniqueswilleliminate youranxietyorstress,you canreduceanxietywith breathingtechniqueslikepranayamaand meditation.Breathingexerciseshelp calm youranxiety,restoreyourpeace ofmind,improveconcentration,andincreaseyourproductivity.If youfindthatyouare feelinganxiousenough,youshouldtrythesebreathing exercises. SamaVrittior“EqualBreathing” EqualBreathingisayoga breathing exerciseknownasSama Vritti orboxbreathing. How todoSamaVritti:- To perform this asana, sit upright on the ground in the posture of Padmasana or Sukasana. Close your eyes and count to 4 and breathe. Hold the breath while counting 4, then release the breath while counting to 4. Repeat thisprocess 1to5times. Sama Vritti, however, is a straightforward practice that anyone can learn. It focuses on the idea of “equal” breaths,meaningthat the inhalelastsforthe same amountoftime as the exhale.

2. Studies show that yoga practices involving Sama Vritti breathcan calm your autonomic nervous system, which naturally lowers stress hormones in the body. It also helps to focus your mind and can be used in meditationpractice. • AnulomVilomPranayama(AlternateNostrilBreathing) • ThebestpracticeofbreathingtechniqueisNadiShodhanaPranayama(NadiShodhana Pranayama)which is knownas AnulomVilomPranayama(AlternateNostril Breathing). • Nadi-SubtleEnergyChannel; • Shodhana-Cleaning,Purification; • Pranayama-BreathingTechnique. • Nadiasaresubtleenergychannels inthe humanbodythat conductenergy intheformofbreathandblood throughvariouspartsoftherespiratory systemtoallpartsofthe body. • HowToDo: • First ofall,sitcomfortablystraight inSukhasanaorPadmasana posture. • Placeyourleft handontheleft kneeandpalmsfacingthe sky,andholdthe meditationor knowledgeposture. • While applyingVayuMudra withtheindexfingerandthumboftheright hand,we willclosethe right nostrilwiththeright thumb. • And now, take a long, deep, and calm breathing through the left nostril. And keeping the body still, thelungs(prana)andchest willexpand. • Now touchthe tipofthe middlefingerbetweenthe eyebrows.Andclose theleftnostrilwiththe ringfingerandlittle finger. • Opentheright nostrilwiththe thumbofthe righthandandslowlyexhale throughtherightnostril. Afterexhaling, takealongdeepbreathinagain. • Close therightnostrilagainwiththerightthumb.Andslowlyexhalea longdeepbreathfromthe left nostril.Afterexhaling, takealongdeepbreathinagain. • KapalbhatiPranayama (Skull ShiningBreathing) • Kapalmeansbrain,andBhatimeansshining,illuminating,cleanliness.Thatis,‘KapalBhati’isthat pranayama bywhichthe brainisclean,andinthiscondition,thefunctioning ofthebrainoperates smoothly. • HowToDo: • Todothispranayama,sitinSiddhasana,Padmasana orVajrasana.Duringthis,keepyourpalmsonyour knees. • Now holdthekneeswiththe helpofyourpalmsandkeepthe bodystraight. • Afterthis,expandyourchestbytakingdeepbreathsaccordingtoyourcapacity. • Now exhalingwithajerk,draw the stomachinwards. • Afterthis,yourelease yourabdominalmusclessothatthebreathreachesthe lungs.

3. While doing pranayama,keepinmindthat theairyoutake comesoutinone stroke. • Dothispranayamadailyfor30minutes.While doingKapalbhati,thinkthatnegativeelementsare going out fromthebody. • MeditativeBreathing or4-7-8Exercise • According to studies, deep Breathing is the best way to reduce anxiety and stress because when you take a deepbreath,itsendsa message toyourmindtobe calm andrelaxed.DeepBreathingkeepsyoucalm and comfortable. • According to the 4 -7-8 breathing technique, you have to count to eight, and when you count to four, you have toholdyourbreath.Nowyouhave toholdyourbreathtillyoucount toseven.Afterthis,youhaveto exhale yourbreathforthecount ofeight.Thatis a very easyprocess.Notonlythis,the most important thingabout thisbreathingexerciseisthatyoucandoit anywhere,anytime,withoutthehelpofanyother person. • Conclusion • Breathingexercisesforanxiety,stress,anddepression keepthemindcalm,energycirculatesin thebody, improvemood,andincreasetheabilitytoconcentrate.Foraccuratepracticeandgetthebenefitsof pranayama,downloadthewell-known “Morningyogawaliapp”fromthe appstoreorplay store. • Consider consulting a mental health professional for treatment if you still feel severe stress, anxiety, or panicattacks afterpracticing breathing exercises. • SourceLink:https://articles.abilogic.com/568537/powerful-breathing-exercises-anxiety- stress.html