Breathing Exercises for Tension- Anxiety is Characterized by Shallow and Erratic Breathing

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Learn to control your breathing- breathing exercises for tension

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 doesn't get the chance to retain enough oxygen. Therefore breathing becomes even more erratic, anxiety states and tension become even more frequent. Therefore 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 before it goes 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 your breath, then the rest of your physiology will follow. After controlling the breath, the breath will 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 80% more effective for the body than the normal respiratory rate. Breathing exercises for tension include breathing slowly and deeply from the didiaphragm and through your 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, as well as producing endorphins (feel good chemicals that combat depression). Breathing exercises for tension include a healthy regime of gentle physical exercise where breathing is done slowly and gently. Exercise is important for controlling anxiety and depression. However try not to become too addicted to exercise or overwork the body. This can cause premature ageing. To make exercising effective it's important to breath well. As you are exercising try and count 5 seconds as you breath in and 5 seconds as you breath out. Exercise is really effective for relieving tension.

The best breathing exercises and progressive relaxation techniques on the planet for anxiety and tension that I have found is Hatha Yoga. Yoga asanas are stretches and holds that work closely with the breath and address all systems of the body. Not only do these stretches align the body’'s muscle structure and relieve tension in the muscles, 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 on the planet for anxiety, tension and depression.

Diet and hatha yoga exercise plan that includes breathing exercises for tension

You can create your own diet and exercise plan. But I highly recommend yoga books by Richard Hittleman and also the Diet and Exercise Solution by John Gray. I normally 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

A Very Special Drink and Breathing Exercise for Tension

  1. 5-8 ounces of Water
  2. Half a lemon
  3. 1 ounce of Aloe Vera Juice
  4. 20 drops of Ionic Trace Minerals
  5. 1 tea spoon of Honey

These breathing exercises will do wonders for making your body healthy, attractive, strong and lean- as well as eliminating anxiety and tension. Tai Chi and any similar martial arts are also good for great health in addition to yoga.

Learning to walk properly so that you can breath properly, relieve tension and be healthy

It’s also advisable to walk properly. If you don't 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...

Good luck!!!



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