In an episode of anxiety, some breathing techniques can help calm the mind and body. Which are?
Breathing has a direct relationship with physiological activation and anxiety. To reduce this feeling it is important learn to internalize some forms of controlled breathing.
By paying due attention to breathing We also promote relaxation and functionality of the muscles.thus we can reduce contractures and pain caused by inadequate postures.
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When an anxiety attack occurs, sometimes we begin to hyperventilateeither with short or too fast breaths, so we oxygenate poorly and as a consequence sensations such as dizziness, tingling, choking and even blurred vision.
Types of breathing
Learning to breathe is one of the most important factors for manage how we think and feel, mitigating anxiety or increasing it. These are some techniques that may work for you:
1. Chest breathing
It is an incomplete breathing that is carried out with the rib muscles that expand the rib cage. Its movement consists of separating the ribs and expanding the rib cage, thus filling the lungs in the middle region with air. In this technique there is greater resistance to air entry. The recommended position to work it is sitting, always keeping the abdominal waist contracted while inhaling.
Exercise: Place your hands on your chest, on your chest, and while you inhale, check that the lung area widens and comes out and that as you exhale it retracts. Repeat this movement until you feel the anxiety subside.
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2. Abdominal or diaphragmatic breathing
Abdominal breathing is one in which there is significant movement of the diaphragm. During breathing, the diaphragm lowers toward the belly, air is sucked into the lungs, and when this muscle rises, air is expelled to the outside. That is It presses on the lower part of the lungs and causes air to rise towards the trachea.
Exercise: Place your hands on your abdominal part and try to inflate your stomach as if you had a ball, by inhaling. Then, through your breath, slowly deflate that ball.
3. Clavicle breathing
Clavicular breathing is what is done in the highest part of the chest, in which the collarbones are raised. This is the breathing most used by people with anxiety and nervousness, being very superficial and inefficient, because with each breath of air the blood is oxygenated little.
It is recommended to perform the three types of breathing to better manage situations. They don’t necessarily have to be done when you have an anxiety or nervous attack, you can do it day by day, so that your body gets used to it.
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