Three Breathing Techniques That Help Relieve Anxiety: With Studies to Prove It

 

Anxiety is a debilitating mental health issue that affects millions of people every year. It can be hard to manage and even harder to relieve if left untreated for too long. Many people find relief from anxiety through breathing techniques, but there are so many options out there! This blog post will discuss three breathing techniques that have been studied and proven effective at reducing anxiety levels: resonance breathing, diaphragmatic breathing, and mindful breathing. Read on below to learn more about these three great practices!

Respiration and Feeling in the Psychosomatic Experience

The relationship between breathing and anxiety is a complicated one. Anxiety causes many people to experience an increased heart rate, tightness in their chest, shortness of breath, and other symptoms that may look like they're related to respiratory issues; however, these sensations are actually caused by changes in our autonomic nervous system.

The Problem with Anxiety Breathing

Anxiety breathing, characterized by rapid and short breaths that are sometimes irregular or shallow, can be just as harmful to our bodies as anxiety itself! Since the autonomic nervous system responds to all stimuli, including emotional triggers like stress and fear, it becomes overstimulated when we experience these emotions.

For example, if someone is feeling anxious, they may begin to feel short of breath and experience a 'lump in their throat.' These bodily sensations can cause more anxiety because the person experiencing them begins to worry about what's wrong with their body or breathing! Anxiety breathing doesn't just affect our bodies, but it also affects our senses. Since breathing is tied to our sense of smell, when we're anxious and breathing rapidly, it can cause us to lose some of the olfactory sensitivity necessary for distinguishing between pleasant and unpleasant smells.

The Link Between Breathing Patterns & Anxiety Disorders

Various anxiety disorders have been directly linked with certain patterns in breathing. For example, people with anxiety disorders that cause them to experience a heightened awareness of their breathing patterns are more likely to have panic attacks and other issues related to over-breathing, such as hyperventilation syndrome, which can lead to dizziness or fainting.

We will discuss three breathing techniques that have been studied and proven effective at reducing anxiety levels: resonance breathing, diaphragmatic breathing, and mindful breathing.

Resonance Breathing

One type of anxiety-reducing breath is called Resonance Breath, developed by Dr. Andrew Weil in Spontaneous Healing. The process for performing this technique is quite simple: breath in a way that causes your belly to move out while your chest remains fairly still. This should be done for around five minutes to feel the full effects of the breathing practice.

Diaphragmatic Breathing

Another type of anxiety-reducing breath is the Diaphragmatic Breath which was developed by Dr. Weil as well. The process for performing this technique also involves breathing in a way that causes your belly to move out while keeping your chest still. However, instead of just focusing on one area, you should focus all of your attention on the diaphragm, which is between the lungs and abdominal cavity. This can be done anywhere from three to seven minutes per day for the best results!

Mindful Breathing

The final type of breath that can help manage anxiety is Mindful or Focused Breath, developed by Dr. Andrew Weil. The process for performing this technique involves breathing in a way where you inhale through your nose and exhale from your mouth, with the goal being to only breathe using your nose. This takes practice and can help you feel calmer overall as well as more focused.

Frequently Asked Questions about Anxiety Breathing Techniques

Q: What are some benefits of anxiety breathing techniques?

A: Some reported benefits include the following: - Decreased feelings of stress or panic attacks - Reduced risk for hyperventilation - Higher levels of concentration - Decreased feelings of nervousness or restlessness

Q: What is an example of resonance breathing?

A: Resonance Breathing involves taking a deep breath where you inhale, and your belly moves out while keeping the chest still. The key with this technique is to breathe in and out through your nose for around five minutes.

Q: What is an example of diaphragmatic breathing?

A: Diaphragmatic Breathing involves taking a deep breath where you focus on the part between your lungs and abdominal cavity (the diaphragm). This should be done for around three to seven minutes per day to feel the full effects!

Q: What is an example of mindful breathing?

A: Mindful Breathing involves taking a deep breath where you focus on breathing in through your nose and exhaling from your mouth. This takes some practice but can be done anywhere for as little as three minutes per day!

Conclusion

Overall these are great techniques that have been studied and proven to be effective at reducing anxiety levels. Give them a try and see if you notice any difference in how you feel!

We hope this blog post has given you the tools to tackle your anxiety. The next time you feel anxious, try one of these three breathing techniques and let us know how it goes!