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

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

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

This drink helps cleanse the body, especially the liver. It also forms a big part of your healthy diet for creating great brain chemistry.
After I have shaken up the drink, I drink it and then immediately do a pranayama (breathing) exercise for tension that is sometimes referred to as the Bounce and Shake, or the Elvis Impersonation. This technique comes from Chi Kung and Yoga. Basically you bounce up and down using your knees whilst your feet are stationary on the ground. You do this whilst shaking your hands vigorously by the sides of your body. The important part of this technique is your breathing. You breath in to the count of 5 whilst nodding your head upwards, and then breath out to the count of 5 whilst nodding your head downwards. For the first minute you breath in and out through your nose. For the second minute you breath in and out through your nose but make a noise in your throat as you are breathing out like you are snoring. For the third minute you breath in through your nose and then breath out through your mouth whilst puckering your lips, like you are blowing out a candle. Then stop and feel the energy flowing in your body. This technique does wonders for oxygenating the body. This breathing exercise helps relieve tension. The increased cellular vibration helps tone lean body mass, and activates the metabolism and lymphatic system for cleansing. It also pumps spinal fluid in and out of the brain creating a feeling of wellbeing.
After you have finished the bounce and shake then you can do some exercise, or do your asanas. When you are finished doing your asanas have the same drink again and finish off once again with the bounce and shake. This time instead of shaking your hands vigorously you make karate chop movements with your hands by your sides. This helps tone your lean body mass.

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...

Keep your back straight
Heals should touch the ground first
Toes should push off from the ground
Swing your arms gently

Good luck!!!