Anxiety is a feeling of fear, uneasiness, and dread. It is a natural human reaction to certain situations, such as making an important decision or taking an exam. However, practising breathing exercises can help you calm your anxiety. Here are five breathing exercises that you can try:
Put your hand on the belly and breathe deeply, feeling your abdomen rise and fall. You can practise belly breathing at work or while watching TV at home, the purpose is to bring your attention to your belly, encouraging deep breaths.
Choose a calming phrase or word and silently repeat it while breathing. It will create a rhythm of your breath with your chosen phrase or word, creating a calm focus.
Try to exhale longer than you inhale. Increasing your exhale can help you visualise your stress leaving your body with each longer exhale.
Try to complete five full breaths every minute. Each breath cycle should be about 12 seconds. This practice can help you regulate your body’s response to anxiety and stress.
Box breathing is a process that includes breathing in for four counts, holding for four counts, exhaling for four counts, and holding again for four counts. This technique can help you maintain focus and rhythm while making an important decision.