How do you cope with anxiety?
Have you ever tried to reduce anxiety by changing the pattern of your thoughts? For example, questioning your negative thinking and then adjusting your expectations? Or do you interfere with your thoughts by distracting yourself from getting rid of anxiety?
Have you tried different methods, even all kinds of alternative treatments, meditation, yoga, qigong, tai chi, etc., just to get that feeling of calmness and peace?
Illustrator: Wing Leung | Copyright ©2021
The method I'm introducing will reduce anxiety in just a few seconds, thus achieving a relaxing effect - breathing exercises.
The interrelationship between breathing and relaxation
We can't control the external environment; we can't stop certain things from happening, but we can control our breathing. Breathing is innate to us, and it can effectively calm us down.
Let's "take a deep breath" and be grounded in our bodies, then let our minds settle down.
Sometimes anxiety comes out of nowhere and it is difficult to relieve it immediately. If you want to try to get rid of that anxiety, you can immediately focus on your nostrils and feel the air coming in and out.
Breathing exercises are an alternative method of relaxation that starts with the body and leaves behind the complexity of thought patterns. Simply return your attention to the most fundamental of personal movements - the breath.
When we breathe a certain way, we send a message to the emotional center of our brain - please calm down!
Why does breathing calm us?
"The speed and depth of breathing can affect our mental and physical state. The speed and depth of breathing can affect our mental and physical state," says Elissa Epel, a professor of psychiatry at the University of California.
Professor Epel has conducted a number of studies on the relationship between breathing and mood, and her research has shown that continuous breathing exercises can have a calming and tranquilizing effect. However, if we breathe rapidly, it can directly exacerbate our anxiety and other mental health disorders.
Rapid, shallow breathing causes our nervous system to be upregulated, and people feel nervous and anxious," says Epel. If we breathe slowly, we're actually turning on the body's stress tolerance response.
Also, deep exhalation helps the parasympathetic nerves to function, which can help stabilize emotions and improve sleep quality.
If the exhalation time is longer than the inhalation time and is slow and even, this can activate the parasympathetic nerves, thus improving various problems such as autonomic dysfunction.
The autonomic nerves are responsible for the heartbeat, respiration, blood pressure, body temperature, etc... and are intricately interwoven throughout the body via the spinal cord, of which only breathing can be controlled through our consciousness. Therefore, every time we slow down our breathing, it naturally has a positive, soothing effect on the nervous system, relieving the tension in the body and helping to relax.
Breathing is essentially a signal to our brain, so these breathing techniques can have a healing effect. Breathing for short periods of time or several times a day can trigger a series of physiological changes in the body that promote relaxation and help you stay calm in your daily life in the long run.
The Art of Breathing
In all methods of breathing, almost all inhalation and exhalation are done through the nostrils, not the mouth. If the breath appears rapid and short, it is probably due to breathing through the chest (using only part of the capacity of the lungs). But when we can breathe efficiently using the diaphragm, we can allow the lungs to expand fully on the inhalation so that they can exhale completely, bringing more air, nutrients, and life energy with each exhalation and inhalation. Through conscious practice, the body's natural response is activated, and a good quality of breathing is established.
Three types of breathing
1. Deep Breathing
The breathing method introduced by Prof. Eppel is based on the principle that it takes longer to breathe out than to breathe in. For example, make sure to breathe through the nose, slow down, breathe in for four seconds, and breathe out for eight seconds. If you can extend the exhalation time, you can achieve a more relaxing effect. You can also adjust the time according to your personal preference, such as 7-11 breathing method, inhalation hours 1 to 7, and exhalation hours 1 to 11. If you are interested in learning, see youtube: Elissa Epel - deep breathing - A fundamental part of stress reduction.
2. Panayama Sama Vritti Box Breathing
This is a yogic breathing technique. Inhale for 4 seconds, hold for 4 seconds, exhale for another 4 seconds, hold for 4 seconds, and repeat.
3. Ancient Indian Single Nostril Breathing
First, press one nostril and imagine bringing all the good energy and nutrients in the air into the body when you inhale and exhale the unnecessary things out of the body when you exhale.
If you want to improve your physical and mental health through breathing exercises, you can try these three methods. While these should not be considered alternative therapies or cures for anxiety, they are practical, simple, and can be practiced anywhere, anytime. For me, it is a truly natural therapy that provides both immediate relief and long-term benefits.
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Disclaimer: This blog is not intended as a substitute for the psychological therapy of clinicians. The reader should consult a physician or psychologist in matters relating to his/her/their health and particularly with respect to any symptoms that may require diagnosis or medical attention.