Breathing Exercises Helpful in Anxiety Attacks & Mood Disorders

What are Breathing Exercises and How Do They Help With Anxiety and Mood Disorders?

Breathing exercises can have a powerful effect on mood disorders and anxiety. These exercises are simple and easy to learn, yet provide significant relief for those who suffer from mental health issues. They can provide a sense of control over one's emotions and physical reactions to stress, allowing the individual to better manage their own mental health. In this article, we will discuss the different types of breathing exercises and how they help with anxiety and mood disorders.

Breathing Exercises to Improve Stress Management

Breathing exercises are a powerful tool for managing stress, anxiety, and even mood disorders. These exercises can be used to quickly calm down and relax when feeling overwhelmed or anxious. By focusing on the breath and being mindful of the present moment, we can slow down our heart rate and reduce levels of cortisol (the stress hormone) in our bodies. This can help us remain calm in stressful situations, allowing us to make better decisions and take action without feeling overwhelmed or anxious. Therefore, breathing exercises can be an effective stress management technique to improve overall well-being.

Benefits of Using Breathing Practices for Anxiety & Mood Disorders

The practice of breathing exercises has been proven to provide a wide range of physical and mental health benefits. Breathing practices can help reduce the severity and frequency of anxiety attacks, alleviate stress, improve sleep quality, and even improve overall mood. Breathing exercises can be used as calming tools for those suffering from anxiety or mood disorders, enabling them to control their emotions in times of distress. Additionally, mindful breathing practices can act as an effective anxiety management tool without needing to resort to medications or other treatments. Through regular use, these breathing exercises offer an accessible and natural way for those suffering from mental health issues to take control of their emotions.

Breathing Exercises Helpful in Anxiety & Mood Disorders by Dr. Ammarah 

 How to Choose the Right Breathing Exercise For Your Needs?

Let’s look at some of the most popular breathing exercises and their benefits.

• Diaphragmatic breathing

Lie on the back with your knees bent, keep one hand on your chest, gradually inhale through your nose, and Exhale using puckered lips as you tighten your abdomen.

• Lion’s breath

  Sit in a comfortable posture or cross your legs. Inhale via your nose, open your mouth widely, and take out your tongue. Muscle contraction occurs at your throat as you exhale out through your mouth.

• Equal breathing

  Breathe in and out via your nose. Count every inhale and exhale to make sure they are equal in duration.

• Bhramari Pranayama

  Keep your eyes closed. Place your fingers on the tragus cartilage that partially covers your ear. Inhale and press your finger on the cartilage when you exhale.

  Let's keep your mouth closed.

• Pursed lip breathing

  For doing this, keep your mouth closed, inhale through your nose for 2 to 3 counts, purse your lips, and exhale gradually for a count of 4 to 5.

• Alternate nostril breathing

  With your right hand, use your thumb to close the right nostril, inhale via the left nostril, then close the left nostril and inhale via the right alternatively. You can carry this on for 4 to 5 minutes.

• Progressive Muscle Relaxation

  Sit or lie down to begin. Get completely relaxed. Count to five while inhaling deeply.

  Next, tighten and then release your calf muscles.

  Your knees should move near one another. Hold before releasing.

  Make your thigh muscles contract. Hold before releasing.

  Your abs should be contracted. Let go after pausing.

  While you inhale, contract your chest. Exhale, then release the hold.

  Hands clenched. Let go after pausing.

  Arms: Contract them. Hold before releasing.

  Take buttocks squeeze. Let go after pausing.

  your shoulders up to your ears. Let go after pausing.

  Make a wide-mouthed noise. Hold before releasing.

  firmly shut your eyes. After pausing, let go.

Start Using Breathing Exercises Today to Reduce Anxiety & Enhance Your Mental Health

By choosing the right exercise according to your need, you'll be able to control your emotions and manage your anxiety and mood. In case of any respiratory disease, consult with your healthcare expert before trying on any exercises.

Share with people around you so that they can get rid of their stress!