exercises for anxiety

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 exercises for anxiety-  

Individuals can use the following anxiety exercises to reduce feelings of stress, anxiety, and panic.

Alternate nostril breathing: 

Alternate nostril breathing, known as Nadi Shadhana, is a yoga breathing technique that can lower blood pressure and improve attention.

An individual blocks off one nostril while breathing through the other, then switches to exhale through the other nostril.

  1. In a seated position, place the left hand on the left knee.
  2. Inhale and exhale to begin.
  3. Lift the right hand toward the nose.
  4. Bend the point and middle fingers to the palm, leaving the thumb, ring finger, and little finger extended.
  5. Using the thumb of the right hand, close the right nostril.
  6. Inhale through the left nostril.
  7. Close the left nostril with the ring finger.
  8. Release the right nostril and exhale.
  9. Inhale through your right nostril.
  10. Close off the right nostril with the thumb.
  11. Release the left nostril and exhale.

Perform the breathing exercise in rounds of 10.

People should return to breathing normally if they begin to feel lightheaded.

Pursed lip breathing: Pursed lip breathing helps an individual breathe slowly, deeply, and more intentionally. It is a simple breathing technique that helps make deep breaths slower and more intentional.

People living with lung conditions such as emphysema and chronic obstructive pulmonary disease (COPD) use this technique to control shortness of breath and ease anxiety.

  1. Sit on a chair or the floor in a comfortable position.
  2. Keep the neck and shoulders relaxed.
  3. With the mouth closed and lips relaxed, inhale slowly through the nostrils for 2 seconds.
  4. Pucker the lips as if giving a kiss and exhale through the mouth slowly and steadily.

Resonance frequency breathing: Also called coherent breathing, this technique can help reduce anxiety and allow a person to enter a more relaxed state.

  1. While lying down with the eyes closed, breathe in through the nose with the mouth closed for a count of six. The lungs should not be too full.
  2. Exhale slowly and gently for a count of six without forcing the breath.
  3. Continue as necessary for up to 10 minutes.
  4. Following the exercise, the individual should remain still and focus on how the body feels for a couple of minutes.

Although resonance frequency breathing rate varies among individuals, the typical range is 4.5 to 7 breaths per minute.

Simple breathing exercise

Individuals can use this simple breathing exercise while standing, sitting, or lying down. However, people should also consider adding it to their daily routine to get the most benefit.

  1. Loosen any clothing that could restrict breathing and choose a comfortable position.
  2. If lying down, place the arms slightly away from the sides with the palms facing up. Position the legs comfortably. If sitting or standing, place the feet flat on the ground, hip-width apart.
  3. Breathe in gently through the nose for a count of up to five, allowing the breath to flow deeply into the belly without force.
  4. Then, without pausing or holding the breath, breathe out through the mouth for a count of up to five.
  5. Continue the exercise for 3–5 minutes.

Progressive muscle relaxation

A 2021 studyTrusted Source found that progressive muscle relaxation can significantly reduce anxiety levels and sleep quality in individuals with COVID-19. These exercises involve focusing on tensing and relaxing all of the muscle groups — such as the chest, back, arms, abdominals, legs, and shoulders — one at a time.

  1. Lie on the back and stretch out comfortably.
  2. Breathe in and tense the first muscle group for up to 10 seconds.
  3. Breathe out and quickly relax the muscle group.
  4. Relax for up to 20 seconds before repeating the process on the next muscle group.
  5. When complete, count backward from 5 to 1 and focus on the present. 

Doctors typically treat anxietyTrusted Source with psychological therapy, medications, or a combination of both.

Psychotherapy

People living with anxiety disorders may benefit from supportive talks and education about the condition. In addition, doctors may recommend cognitive behavioral therapy (CBT) because numerous studies show that it is an effective treatment option for anxiety disorders. CBT aims to reduce anxiety symptoms by identifying and changing how the individual thinks and behaves.


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For inquiries or to schedule a consultation, please visit Anuja Chaturvedi-Psychologist 
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