The Science Behind Anxiety Breathing and How to Overcome It

Anxiety is a common issue among many people, and it can happen due to various reasons. The feeling of anxiety often comes with a sense of fear that can be overwhelming and difficult to control. However, there is a technique that can help manage anxiety: it is called anxiety breathing.

Anxiety breathing isn’t just about taking deep breaths, it’s about controlling how you breathe. Breathing is something that we do subconsciously, but it has an impact on how we feel. This is why breathing techniques, such as anxiety breathing, can help to calm our minds and reduce anxiety.

The Science Behind Anxiety Breathing

To understand anxiety breathing, we need to first understand how anxiety affects breathing. When we experience anxiety, our body goes into fight or flight mode. This triggers the release of hormones that affect our breathing rate. Our breaths become shallow and fast to provide more oxygen to our bodies. This is a natural response to prepare us for danger.

However, this quick and shallow breathing can cause a buildup of carbon dioxide in our bodies. This can make us feel light-headed, dizzy, or short of breath, leading to even more anxiety. Anxiety breathing techniques aim to control our breathing and prevent this buildup of carbon dioxide.

Anxiety Breathing Techniques

There are several anxiety breathing techniques that can help to calm our minds and reduce anxiety. Here are some of them:

1) Diaphragmatic Breathing

This involves breathing deeply into your diaphragm, which is a muscle located below your lungs. You can do this by placing one hand on your stomach and one hand on your chest. Breathe in deeply through your nose, pushing your stomach out, then exhale slowly through your mouth.

2) Box Breathing

This technique involves breathing in for a count of four, holding for a count of four, breathing out for a count of four, and holding for a count of four. Repeat this for a few minutes, focusing on the counting and the rhythm of your breath.

3) Progressive Muscle Relaxation

This technique involves tensing and then relaxing different muscle groups in your body while breathing deeply. This can help you to release physical tension caused by anxiety.

How to Overcome Anxiety Breathing

While anxiety breathing can help to manage anxiety, it’s not a cure. To fully overcome anxiety breathing, you need to address the root cause of your anxiety. This may involve seeking professional help from a therapist or a doctor.

In addition to therapy, there are lifestyle changes you can make to help manage anxiety. Exercise is a great way to reduce anxiety as it releases endorphins that improve your mood. Maintaining a healthy diet, getting enough sleep, and reducing stressors in your life can also help manage anxiety.

Conclusion

Anxiety breathing is a scientifically proven technique that can help reduce anxiety. The key is to control your breathing by taking deep, slow breaths. While this technique can help manage anxiety, it’s not a cure. You need to address the root cause of your anxiety and make lifestyle changes to help manage it. If you’re struggling with anxiety, seek professional help from a therapist or a doctor.