Currently, there are numerous studies proving that anxiety is triggered or worsened by stress. But do you know how this works in your body?
In a stressful situation, there is an increase in the secretion of a hormone called cortisol, commonly known as the stress hormone.
During a period of stress, your breathing becomes faster and shallower, causing a decrease in oxygen levels which, in turn, is responsible for very common symptoms during an anxiety attack or panic attack: hyperventilation, dizziness, and decreased ability to concentrate.
The good news is that there is a tool to counteract the effects of stress closer than you might think: your breathing. Deep breathing techniques can help you manage a crisis and train your body to maintain conscious and effective breathing, which will be useful not only for living better with anxiety but also for reducing the effects caused by stress on your body.
Deep and complete breathing can bring you an immediate sense of calm, muscle relaxation, increased concentration, and balance. And, of course, it reduces anxiety.
To reap all these benefits, I will introduce you to 2 exercises that should be included in your routine. Yes, every day.
Diaphragmatic breathing
The easiest way to do deep breathing is through diaphragmatic breathing.
To put it into practice, simply follow these instructions:
- Place one hand on your chest and the other hand on your belly.
- Inhale slowly through your nose, letting the air flow toward your belly. The hand on your chest remains practically still and only the hand on your belly will rise.
- Exhale slowly through your mouth, emptying your belly. The hand on it will return to its original position.
- Repeat the breathing from step 2.
Practice this exercise for 5-10 minutes every day at whatever time is most convenient for you or, if needed, during a crisis to calm down.
4/7/8 Training
The 4/7/8 training is a breathing exercise where you inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds.
To put it into practice, simply follow these instructions:
- Find a quiet and comfortable place to sit and relax.
- Sit comfortably on a cushion or chair with your shoulders relaxed and your hands gently crossed over your belly.
- If possible, inhale and exhale through your nose. Inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. If you find it difficult to exhale for that long, start with 3/5/6 seconds and gradually increase, but continue only as far as is comfortable for you. The most important thing here is to exhale longer than you inhale.
- When you breathe, try to do so through your belly (diaphragm) and not through your chest. If you are doing this correctly, your shoulders will remain still and your belly will get bigger and smaller as you breathe.
- After keeping your shoulders still and relaxed without effort, it's a good idea to close your eyes and try to visualize the numbers in your mind to help you focus completely on your breathing.
This exercise should also be practiced every day for 5-10 minutes.
Try doing a few breaths using the tool below to see how it works:
Our suggestion is that you start slowly, with 5 minutes if possible, and add 1 minute per day as you feel more comfortable. A gentle alarm (or a timer) can help you keep track of the exercise times.
- https://www.mirecc.va.gov/visn16/docs/therapists_guide_to_brief_cbtmanual.pdf↩
- https://www.saude.ce.gov.br/2021/05/28/respirar-corretamente-melhora-a-capacidade-funcional-dos-pulmoes-e-traz-beneficios-a-saude-confira-dicas/#:~:text=%E2%80%9CA%20respira%C3%A7%C3%A3o%20promove%20relaxamento%20muscular,corporal%20e%20autoconceito%E2%80%9D%2C%20indica.