You don’t need anything if you have a long relaxed Breath. these relaxing breathing exercises for anxiety, stress, depression, and panic takes just a few minutes, comes with zero side effects, and can be done anywhere.
If you are still brooding how breathing exercises reduce anxiety, stress, and panic then some research gives you the right answer…
What Research Says:
It is true that breathing is a natural process that affects your whole body. But by pranayama (some breathing exercises) the flow of breath can be controlled.
It has long been claimed by yogis and Buddhists that ancient long breathing exercises, such as Meditation and pranayama, strengthen our ability to focus on actions that can be elicited in many ways.
Breathing techniques like pranayama and meditation open the nerves within our body, the blood cells receive more fresh oxygen and release carbon dioxide, which provides energy and health to our brain and body. As a result, dealing with Anxiety, Stress, and depression attacks and brain health can improve. (study)
According to the researchers, the study reinforces the fact that it may be possible to use breathing exercise practices to promote brain health. breathing techinicqs can be an option to treat Stress and depression with drugs or treatment with drugs can be made more effective by adopting methods of Pranayama and meditation.
Breathing Exercises Reduce Anxiety, Stress, and depression–
- Relaxing the body and mind
- Calming the mind
- Releasing tension and depression
- Building Self-Awareness
- decreased emotional reactivity
- Inner peace
- Releasing emotional energy
- Away from the stressful mind
- Decreased mind wandering
- The brain grows new connections
- Breathing becomes more synchronized
Amazing Breathing Exercises for Anxiety, Stress, and Depression
The well-known “Morning wali app-7pranayama” is telling four special breathing exercises for anxiety, Stress, and Depression here., which will help in reducing your anxiety.
1 Sama Vritti or “Equal Breathing”
The sages of ancient India found some breathing exercises that relieved the body and mind from stress and anxiety. That is Sama Vritti Pranayama.
You can do this breathing exercise easily anywhere. It calms your mind. Relaxes the body. Helps to make the mind resolute.
How To do Sama Vritti or “Equal Breathing”:- To perform this asana, sit upright on the ground in the posture of Padmasana or Sukasana. Close your eyes and count to 4 and breathe. Hold the breath while counting 4, then release the breath while counting to 4. Repeat this process 1 to 5 times.
Keep in mind:- keep your breath control, because you are breathing for the same amount of time as you are exhaling.
2 Meditative Breathing Or 4-7-8 Exercise
Taking deep breaths (Meditative Breathing) is the best way to reduce anxiety and stress because when you take a deep breath, it sends a message to your mind to remain calm and relaxed. Taking a deep breath keeps you calm and comfortable. Taking deep breaths kills many bad thoughts in the mind and brain.
How To do:- To perform this asana, sit on any flat ground in Padmasana posture. Counting 4 seconds, breathe through your nose, hold the breath for 7 seconds and exhale through your mouth for 8 seconds.
Most Beneficial:- You take more oxygen than breathing in a count of 4. Counting at 7 seconds, there is a good flow of oxygen to your bloodstream when you stop breathing. By exhaling for 8 seconds, you rapidly remove carbon dioxide from your lungs.
3 Anulom Vilom Pranayama (Alternative Nostril Breathing)
Anulom Vilom Pranayama means one of the main types of Nadi Shodhana pranayama. This is very important and beneficial pranayama. Like another pranayama, it is also breathed and released. Anulom Vilom Pranayama is made up of three words in which Anulom means right nostril and Vilom means left nostril and pranayam means breathing. So this asana means breathing in and out of the right and left nostrils.
Specialty:- A Yogi’s best friend, this breath is said to bring calm, balance and unite the right and left sides of the brain.
The Nadis are subtle energy channels in the human body that can be closed for various reasons. Nadi Shodhana Pranayama is a process of breathing that helps to cleanse these energy systems and operate smoothly and thus calm the mind.
How To Do:- To perform this asana, sit on any flat ground in Padmasana posture. And you put your left hand on your left knee. Now close the right nostril with the thumb of the right hand. Breathe in from the left nose, counting 5 in the mind. Now close the left nose with the ring finger of the right hand. And release the breath from the right nostril. Now inversely, breathe in the same way from the right nostril and exhale through the left nostril. Initially, do this for 1 minute. Gradually, it can increase its time duration.
4 Kapalbhati Pranayama ( Skull Shining Breathing)
Kapalabhati Pranayama which not only relaxes the human body, but also calms the mind.
Kapalbhati is said to be very important for the development of meditation and mental power. Kapalabhati also awakens the Kundalini Shakti. To keep the mind calm and cheerful, Kapalbhati Pranayam should be done daily. This pranayama cleanses the nerves of the body and makes them completely healthy and cures diseases.
How To Do:- To do Kapalbhati pranayama, sit on any meditation posture or chair while keeping the spine straight. After this, throw out the breath as fast as possible from both the nostrils of the nose. Also, make the stomach as compressed as possible. After that, immediately both the nostrils are inhaled and allow the stomach to come out as soon as possible. Increase the order slowly.
These procedural results are achieved immediately. For their long-term stability, it is essential to maintain consistency in the endeavor. Always experienced yoga teacher or experts should be contacted.
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