Breathing Exercises for Tension - Anxiety Breathing
Learn to control your anxiety breathing
Like pure fresh water and food, air is also a life force for the body and mind. People breath in and out so fast and so shallow, that the body does not get the chance to retain enough oxygen. Therefore breathing becomes even more erratic. Anxiety states and tension become even more frequent. Correct breathing exercises for tension and anxiety are important.
Mouth breathing tends to be shallow. The correct way of breathing is to breath through your nose. Learn to breath through your nose all the time. When you breath through the nose it also warms and filters the air into your body. When you breath through the nose your breathing is more controlled and voluntary rather than automatic and out of control.
The first step of controlling an anxiety state is to control the breath. Then the rest of your physiology will follow. After getting control of the breath, you then can successfully control the rest of your anxiety state. Breathing through your nose is the best breathing exercise for tension
The normal respiratory rate of adults is 12-20 breaths per minute. This can be greater for unhealthy people or those with anxiety and tension. Some yogis believe that the body ages in proportion to how many breaths you have in your lifetime. 3 or 4 deep and slow breaths from the diaphragm per minute is more effective for the body than the normal respiratory rate. Breathing exercises for tension include breathing slowly and deeply from the diaphragm and through the nose. When the mind and emotions are calm the breathing is naturally like this.
Exercise and Relaxation
Exercise also helps oxygenate the body. It physically relieves tension and burns anxiety chemicals such as cortisol and adrenaline. It produces endorphins (feel good chemicals that combat depression). Breathing exercises for tension may include a healthy regime of gentle physical exercise where breathing is done slowly and gently. Exercise is important for controlling anxiety and depression. To make exercising effective it may be important to breath well. One technique is to take deep breaths, such as counting to 5 each time you breath in, and also when you breath out. Exercise is effective for relieving tension.
The best breathing exercises and progressive relaxation techniques that I have found is Hatha Yoga. Yoga asanas are stretches and holds that address all systems of the body. Not only do these stretches align the body’s muscle structure and relieve tension, they also work to balance the endocrine, respiratory and nervous system. It is truly amazing what yoga can do for your anxiety, as well as your body. In my opinion yoga is the biggest cure for anxiety, tension and depression.
Diet and hatha yoga breathing exercise plan for tension
You can create your own diet and exercise plan. But I highly recommend yoga books by Richard Hittleman and the Diet and Exercise Solution by John Gray has also influenced me. For example you can do the following asanas...
| Day 1 | Day 2 | Day 3 |
|---|---|---|
| Complete Breath | Complete Breath | Complete Breath |
| Standing Twist | Knee and Thigh Stretch | Finger Exercise |
| Rishi's Posture | Alternate Leg Pull | Elbow Exercise |
| Arm and Leg Stretch | Roll Twist | Posture Clasp |
| Abdominal Lift Standing | Hip Bend | Neck Roll |
| Abdominal Lift All fours | Side Bend | Lion |
| Abdominal Lift Sitting | Leg Clasp | Eye Exercise |
| Chest Expansion Seated | Leg Over | Simple Twist |
| Full Twist | Shoulder Stand with Variations | Chest Expansion |
| Cobra | Plough | Overhead Squat |
| Neck Twist | Leg Pulls | Side Raise (Left Side) |
| Locust | Alternate Nostril Breathing | Back Push Up |
| Bow | Side Raise (Right Side) | |
| Sit up lie down | Locust | |
| Head Stand | All Fours | |
| Alternate Nostril Breathing | Alternate Nostril Breathing |
Purification drinks and Breathing Exercise for Tension
Hatha yoga, tai chi, chi kung, and bounce and shake exercises with breathing techniques helped me strongly purify my mind and body. Purification drinks such as the following have also helped with purification of mind and detoxification of body:
- 5-8 ounces of Water
- Half a lemon
- 1 ounce of Aloe Vera Juice
- 20 drops of Ionic Trace Minerals
- 1 tea spoon of Honey
Learning to walk properly so that you can breath properly, relieve tension and be healthy
It’s also advisable to walk properly. If you do not walk properly it will be hard to breath properly and be healthy. When you are walking and breathing properly, walking actually becomes a great form of exercise. This is the correct way of walking...
- Keep your back straight
- Heals should touch the ground first
- Toes should push off from the ground
- Swing your arms gently
