Breathing techniques to calm down anxiety attacks instantly

breathing techniquesAccording to experts, one of the best ways to overcome high anxiety levels is to do breathing exercises that produce endorphins to help you calm down. However, it is important to know the correct breathing techniques, as just breathing through your chest may not be of any help, and in-turn, disturbs the stability of carbon dioxide and oxygen.

Here are some simple breathing techniques that may be of help during periods of high anxiety to help keeping it under control.

Simple breathing:

You can do this in sitting or standing position, but, ensure that your hands, shoulders, knees and jaw are relaxed.

Now begin breathing slowly through your nose until count of four. Keep your shoulders down, and allow your stomach to expand as you breathe in.

Hold the breath for a moment and release your breath slowly as you count five.

Repeat this exercise for 15 minutes, and you can notice that you are already calming down.

Bumble bee breathing (Bhramari Pranayama):

For this technique, preferably stay alone in a room, devoid of any noise or disturbance. This technique has been used for thousands of years for calming down the mind.

Begin by relaxing your shoulders. Close your throat slightly so that you can hear the south of your breath when breathing in and out.
Cover your ears with your thumbs and eyes with your fingers.

Keep your lips closed, but lightly, and your teeth slightly apart with your jaw relaxed and breathe out slowly, making a long, but low humming sound.

Repeat this five to ten times.

Deep breathing (Dirga Pranayama):

Begin by slowly breathing through your nose, while keeping your body loose and relaxed.

Place one hand on your stomach and one on your chest, as this exercise requires your stomach to expand more than your chest,
Exhale slowly through your mouth. As you blow air out, purse your lips slightly, while also keeping tongue and jaw relaxed. You can hear a soft ‘whooshing’ sound as you exhale.

Repeat this breathing for several minutes. But, ensure that your exhaling is as long and smooth as possible. When practised well, this long slow controlled breath will quickly help you feel its benefit.

Alternate nostril breathing (Nadi Shodhana):

Sit comfortably on the floor or in a chair and take a nice deep breath.

Place your thumb next to your right nostril and place your index finger and middle finger on the centre of your eyebrow. Hold your ring finger next to your left nostril. Keep your shoulders and back relaxed.

Begin by closing your right nostril with your right thumb, and inhale slowly through your left nostril. Count till five. Then close the left nostril with your ring finger and remove your thumb from the right nostril and exhale through this till the count of five.

Then close your left nostril with the ring finger and inhale gently through the right nostril. Count till five. Now close the right nostril with your right thumb and exhale through the left nostril till the count of five.

Repeat this five to ten times.