, that is, it breathes with a rhythm and a depth greater than normal and excessive in relation to the oxygen requirement that the organism has at that moment. In fact, it feels threatened, so it ends up increasing the rhythm of the breath, as if it were to escape from real danger or out of breath. The problem is that, under these circumstances, a vicious circle is established: when too much oxygen is introduced, the concentration of carbon dioxide in the blood decreases. This leads to peripheral vasoconstriction: as a result, the brain is less perfused and the demand for oxygen increases, which only further accelerates the rate of breathing. To break this negative loop and improve the situation, it is important to regulate breathing. Like? With specific anti-anxiety breathing techniques. Here are five very effective ones, which can be performed at any time of the day, when the need is felt.
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and opening the chest.
Repeat this inhalation and exhalation cycle up to 10 times. Each cycle should last up to 40 seconds.
, the part of the nervous system that affects the body's ability to relax and calm down. That is why, when you are anxious, before taking a long, deep breath, it is good to try to do a "full exhalation."
- Push all the air out of the lungs, then let the lungs do their work by breathing in air.
- Then, try to lengthen the exhalation phase relative to the inhale phase. For example, you can inhale for four seconds and exhale for six.
- Try continuing for two to five minutes. This technique can be performed in any position that feels comfortable, even standing up.
- Close your eyes and pay attention to the way you breathe normally for several breaths.
- Then, slowly count 1-2-3-4 as you inhale through your nose.
- Breathe out while counting in the same way.
- As you inhale and exhale, try to bring awareness to the feelings of fullness and emptiness in the lungs. Be sure to continue taking breaths of the same duration.
, that is, with the diaphragm: the muscle that lies just below the lungs. In fact, it can help reduce the amount of work the body has to do to breathe. How to do it?
- For comfort, lie on the floor or bed with pillows under your head and under your knees, or sit in a comfortable chair with your head, neck and shoulders relaxed and your knees bent.
- Then, place one hand on the stomach (between chest and navel) and one hand on the chest.
- Inhale through the nose: the stomach should rise, while the chest should remain relatively still.
- Tighten your lips and exhale through your mouth.
- Try engaging the stomach muscles to expel the air at the end of the breath.
For this type of breathing to become automatic, it must be practiced daily. Try to do the exercise three or four times a day for up to 10 minutes. You may feel tired at first, but with practice things will improve.
There are also breathing exercises for abdominal cramps.
