4 Powerful Breathing Exercises for Anxiety, Stress, and Depression

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4 Powerful Breathing Exercises for Anxiety,
Stress, and Depression Powerful breathing
exercises for anxiety, stress, and depression,
which take just minutes, can be tried to ease
symptoms and cope with anxiety and depression.
These breathing exercises can do anywhere keep
in mind that you do them regularly as part of
your routine only then will you benefit. Lets
look at how different breathing techniques and
conscious changes to your breathing style can
help control stress and anxiety. Deep Breathing
Exercises for Anxiety, Stress, and
Depression Although we do not say that trying
these breathing techniques will eliminate your
anxiety or stress, you can reduce anxiety with
breathing techniques like pranayama and
meditation. Breathing exercises help calm your
anxiety, restore your peace of mind, improve
concentration, and increase your productivity. If
you find that you are feeling anxious enough,
you should try these breathing exercises. Sama
Vritti or Equal Breathing Equal Breathing is a
yoga breathing exercise known as Sama Vritti or
box breathing. How to do Sama Vritti- 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. Sama Vritti, however, is a straightforward
practice that anyone can learn. It focuses on the
idea of equal breaths, meaning that the inhale
lasts for the same amount of time as the exhale.
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• Studies show that yoga practices involving Sama
  Vritti breath can calm your autonomic nervous
  system, which naturally lowers stress hormones
  in the body. It also helps to focus your mind and
  can be used in meditation practice.
• Anulom Vilom Pranayama (Alternate Nostril
  Breathing)
• The best practice of breathing technique is Nadi
  Shodhana Pranayama (Nadi Shodhana Pranayama)
  which is known as Anulom Vilom Pranayama
  (Alternate Nostril Breathing).
• Nadi - Subtle Energy Channel
• Shodhana - Cleaning, Purification
• Pranayama - Breathing Technique.
• Nadias are subtle energy channels in the human
  body that conduct energy in the form of breath
  and blood through various parts of the
  respiratory system to all parts of the body.
• How To Do
• First of all, sit comfortably straight in
  Sukhasana or Padmasana posture.
• Place your left hand on the left knee and palms
  facing the sky, and hold the meditation or
  knowledge posture.
• While applying Vayu Mudra with the index finger
  and thumb of the right hand, we will close the
  right nostril with the right thumb.
• And now, take a long, deep, and calm breathing
  through the left nostril. And keeping the body
  still, the lungs (prana) and chest will expand.
• Now touch the tip of the middle finger between
  the eyebrows. And close the left nostril with the
  ring finger and little finger.
• Open the right nostril with the thumb of the
  right hand and slowly exhale through the right
  nostril. After exhaling, take a long deep breath
  in again.
• Close the right nostril again with the right
  thumb. And slowly exhale a long deep breath from
  the left nostril. After exhaling, take a long
  deep breath in again.

• Kapalbhati Pranayama (Skull Shining Breathing)
• Kapal means brain, and Bhati means shining,
  illuminating, cleanliness. That is, Kapal Bhati
  is that pranayama by which the brain is clean,
  and in this condition, the functioning of the
  brain operates smoothly.
• How To Do
• To do this pranayama, sit in Siddhasana,
  Padmasana or Vajrasana. During this, keep your
  palms on your knees.
• Now hold the knees with the help of your palms
  and keep the body straight.
• After this, expand your chest by taking deep
  breaths according to your capacity.
• Now exhaling with a jerk, draw the stomach
  inwards.
• After this, you release your abdominal muscles so
  that the breath reaches the lungs.

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• While doing pranayama, keep in mind that the air
  you take comes out in one stroke.
• Do this pranayama daily for 30 minutes. While
  doing Kapalbhati, think that negative elements
  are going out from the body.
• Meditative Breathing or 4-7-8 Exercise
• According to studies, deep 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 be calm and relaxed. Deep Breathing keeps
  you calm and comfortable.
• According to the 4 -7-8 breathing technique, you
  have to count to eight, and when you count to
  four, you have to hold your breath. Now you have
  to hold your breath till you count to seven.
  After this, you have to exhale your breath for
  the count of eight. That is a very easy process.
  Not only this, the most important thing about
  this breathing exercise is that you can do it
  anywhere, anytime, without the help of any other
  person.
• Conclusion
• Breathing exercises for anxiety, stress, and
  depression keep the mind calm, energy circulates
  in the body, improve mood, and increase the
  ability to concentrate. For accurate practice and
  get the benefits of pranayama, download the
  well-known Morning yoga wali app from the app
  store or play store.
• Consider consulting a mental health professional
  for treatment if you still feel severe stress,
  anxiety, or panic attacks after practicing
  breathing exercises.
• Source Link https//articles.abilogic.com/568537/
  powerful-breathing-exercises-anxiety- stress.html