{"id":6969,"date":"2023-08-29T20:27:04","date_gmt":"2023-08-29T13:27:04","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=6969"},"modified":"2023-08-29T20:27:04","modified_gmt":"2023-08-29T13:27:04","slug":"breathing-exercises-for-anxiety-techniques-to-try","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=6969","title":{"rendered":"Breathing Exercises for Anxiety: Techniques To Try"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">T<\/span>here\u2019s a reason why people tell you to breathe when your mind starts to race. When your brain is traveling a mile a minute, your body begins to follow suit (think: a speeding heartbeat, sweating palms). But there\u2019s a mind-breath connection that has the ability to calm your senses, recenter your thoughts, and lead to greater well-being overall. It\u2019s not just some dubious &#8220;wellness&#8221; idea, either: Studies on breathing exercises for <a href=\"https:\/\/www.wellandgood.com\/manage-high-functioning-anxiety\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/manage-high-functioning-anxiety\/\">anxiety<\/a> have proven the beneficial effects of extended inhalations and exhalations on both the body and mind. For example, in 2018, researchers found that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6137615\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6137615\/\">slow breathing techniques<\/a> can reduce symptoms of \u201carousal, anxiety, depression, anger, and confusion,\u201d and increase feelings of \u201ccomfort, relaxation, pleasantness, vigor, and alertness.\u201d<\/div>\n<hr\/>\n<hr\/>\n<p>Intrigued? You\u2019re not the only one. On TikTok alone, mentions of <a href=\"https:\/\/www.tiktok.com\/discover\/breathing-exercises-for-anxiety?lang=en\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/discover\/breathing-exercises-for-anxiety?lang=en\">breathing exercises for anxiety<\/a> have accumulated more than 100 million views. Meanwhile, mentions of specific techniques, such as the <a href=\"https:\/\/www.tiktok.com\/discover\/478-breathing-method\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/discover\/478-breathing-method\">4-7-8 breathing technique<\/a> and <a href=\"https:\/\/www.tiktok.com\/discover\/box-breathing?lang=en\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/discover\/box-breathing?lang=en\">box breathing<\/a>, have earned even more interest, with doctors and everyday folks creating content to spread the word\u2014often with helpful visuals to boot.<\/p>\n<p>As much as we love scrolling through our feeds, to save you from falling down a TikTok rabbit hole, we chatted with licensed psychologist <a href=\"https:\/\/elliementalhealth.com\/team-members\/robyn-janssen\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/elliementalhealth.com\/team-members\/robyn-janssen\/\">Robyn Janssen, PsyD<\/a>, senior director of national programs at Ellie Mental Health, about deep breathing for anxiety. She filled us in on which breathing techniques work best to soothe an overactive mind, whether yours races in the <a href=\"https:\/\/www.wellandgood.com\/morning-anxiety\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/morning-anxiety\/\">morning<\/a> or late at night.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/breathing-exercises-for-anxiety\/\" current-title=\"Deep Breathing Can Reduce the Symptoms of an Anxiety Attack\u2014Try These Techniques the Next Time You Feel One Coming\" current-image=\"woman-meditating-e1688045059870-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-03-01\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/breathing-exercises-for-anxiety\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/breathing-exercises-for-anxiety\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/breathing-exercises-for-anxiety\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<h2>How does breathing affect anxiety?<\/h2>\n<p>When we start to feel anxious, our bodies involuntarily go into fight-or-flight mode. According to the <a href=\"https:\/\/health.clevelandclinic.org\/what-happens-to-your-body-during-the-fight-or-flight-response\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/health.clevelandclinic.org\/what-happens-to-your-body-during-the-fight-or-flight-response\/\">Cleveland Clinic<\/a>, this stress response is &#8220;your body\u2019s reaction to danger and was designed to help you survive stressful and life-threatening situations.&#8221; While we can\u2019t always predict our fight-or-flight triggers, we can always fall back on our breathing in an attempt to assuage feelings of threat or danger.<\/p>\n<p>\u201cDeep breathing is a type of relaxation technique that works by increasing the amount of oxygen to your brain and, as a result, decreases anxiety,\u201d Dr. Janssen says. \u201cWhen you take in more oxygen, your heart rate slows, and your mind starts to slow down. This helps you feel grounded, more connected to your body, and quiets your mind.\u201d<\/p>\n<h2>Chest vs. belly breathing<\/h2>\n<p>There\u2019s a difference between regular breathing and mindful breathing. Most people naturally breathe into their chest when they\u2019re feeling more anxious. However, if you can recenter your focus and breathe into your belly, there\u2019s a good chance you\u2019ll quickly start to feel better. That\u2019s the beauty of diaphragmatic breathing, or abdominal breathing. Where chest breathing tends to be more shallow, belly breathing offers more room to expand your diaphragm and take in ample air. In doing so, belly breathing makes it easier to inhale at a slower, extended rate, which Dr. Janssen says is key for reducing anxiety.<\/p>\n<h2>How long does it take for deep breathing to soothe symptoms of anxiety?<\/h2>\n<p>Taking a single deep breath isn\u2019t likely to cure your anxious feelings. Taking time to work your way through a full breathing exercise for anxiety, though, can pay off. The trick is to cycle through the breathing technique a few times so that you\u2019re mindfully regulating your breath for at least a few minutes.<\/p>\n<p>\u201cWhile everyone experiences anxiety differently, most [experts] recommend practicing deep breathing for at least five minutes to soothe symptoms of anxiety,\u201d Dr. Janssen says.<\/p>\n<h2>Guided breathing exercises for anxiety<\/h2>\n<p>To help arm you with plenty of breathing techniques to combat tense moments and lean out of fight-or-flight mode, ahead you\u2019ll find a few guided breathing exercises for anxiety.<\/p>\n<h3>4-7-8 breathing<\/h3>\n<p>Perhaps the most popular breathing exercise for anxiety (at least on TikTok), the 4-7-8 breathing method involves inhaling for four seconds, holding for seven seconds, and exhaling slow and controlled for eight seconds. In addition to calming nerves, Dr. Janssen says that this breathing exercise also helps people adequately relax and prepare for sleep. (Which, BTW: Yes, you can perform the 4-7-8 breathing technique laying down. <a href=\"https:\/\/www.tiktok.com\/@breathebluedoor\/video\/7145131757279497514\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/@breathebluedoor\/video\/7145131757279497514\">See here to learn how<\/a>.)<\/p>\n<p>Another benefit of the 4-7-8 breathing technique? Research shows that performing six rounds of this breathing strategy can help <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9277512\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9277512\/\">improve blood pressure and heart rate variability<\/a>.<\/p>\n<blockquote class=\"tiktok-embed\" style=\"max-width: 605px; min-width: 325px;\" cite=\"https:\/\/www.tiktok.com\/@breathnowapp\/video\/7169548041345600774\" data-video-id=\"7169548041345600774\">\n<section><a title=\"@breathnowapp\" href=\"https:\/\/www.tiktok.com\/@breathnowapp?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/@breathnowapp?refer=embed\">@breathnowapp<\/a> Have you tried 478 breathing to lower blood pressure in few minutes? Please try for free our blood pressure app BreathNow to do many breathing exercises off line https:\/\/apps.apple.com\/app\/id1551799152 <a title=\"bloodpressure\" href=\"https:\/\/www.tiktok.com\/tag\/bloodpressure?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/bloodpressure?refer=embed\">#bloodpressure<\/a> <a title=\"highbloodpressure\" href=\"https:\/\/www.tiktok.com\/tag\/highbloodpressure?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/highbloodpressure?refer=embed\">#highbloodpressure<\/a> <a title=\"highbloodpressureawareness\" href=\"https:\/\/www.tiktok.com\/tag\/highbloodpressureawareness?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/highbloodpressureawareness?refer=embed\">#highbloodpressureawareness<\/a> <a title=\"highbloodpressureproblems\" href=\"https:\/\/www.tiktok.com\/tag\/highbloodpressureproblems?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/highbloodpressureproblems?refer=embed\">#highbloodpressureproblems<\/a> <a title=\"bloodpressurecheck\" href=\"https:\/\/www.tiktok.com\/tag\/bloodpressurecheck?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/bloodpressurecheck?refer=embed\">#bloodpressurecheck<\/a> <a title=\"bloodpressureproblems\" href=\"https:\/\/www.tiktok.com\/tag\/bloodpressureproblems?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/bloodpressureproblems?refer=embed\">#bloodpressureproblems<\/a> <a title=\"bloodpressurehigh\" href=\"https:\/\/www.tiktok.com\/tag\/bloodpressurehigh?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/bloodpressurehigh?refer=embed\">#bloodpressurehigh<\/a> <a title=\"highbloodpressuretreatment\" href=\"https:\/\/www.tiktok.com\/tag\/highbloodpressuretreatment?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/highbloodpressuretreatment?refer=embed\">#highbloodpressuretreatment<\/a> <a title=\"bloodpressurecontrol\" href=\"https:\/\/www.tiktok.com\/tag\/bloodpressurecontrol?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/bloodpressurecontrol?refer=embed\">#bloodpressurecontrol<\/a> <a title=\"highbloodpressurecure\" href=\"https:\/\/www.tiktok.com\/tag\/highbloodpressurecure?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/highbloodpressurecure?refer=embed\">#highbloodpressurecure<\/a> <a title=\"breathnow\" href=\"https:\/\/www.tiktok.com\/tag\/breathnow?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/breathnow?refer=embed\">#breathnow<\/a> <a title=\"breathnowapp\" href=\"https:\/\/www.tiktok.com\/tag\/breathnowapp?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/breathnowapp?refer=embed\">#breathnowapp<\/a> <a title=\"breathnow_app\" href=\"https:\/\/www.tiktok.com\/tag\/breathnow_app?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/breathnow_app?refer=embed\">#breathnow_app<\/a> <a title=\"\u266c Pieces (Solo Piano Version) - Danilo Stankovic\" href=\"https:\/\/www.tiktok.com\/music\/Pieces-Solo-Piano-Version-6777274113254754306?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/music\/Pieces-Solo-Piano-Version-6777274113254754306?refer=embed\">\u266c Pieces (Solo Piano Version) &#8211; Danilo Stankovic<\/a><\/section>\n<\/blockquote>\n<h3>Square breathing or box breathing<\/h3>\n<p>Another deep breathing exercise that helps reduce anxiety is square breathing, aka box breathing or 4-4-4 breathing. \u201cTo perform square breathing, inhale for a count of four, hold the breath in for a count of four, and continue repeating in this manner,\u201d Dr. Janssen says. \u201cThis can be done anywhere at any time and doesn\u2019t have to be a part of yoga practice.\u201d<\/p>\n<p>It\u2019s also worth mentioning that square breathing can take on different lengths, whether it be five, six, or seven seconds. Play around with your breath and find out which interval works best for you.<\/p>\n<blockquote class=\"tiktok-embed\" style=\"max-width: 605px; min-width: 325px;\" cite=\"https:\/\/www.tiktok.com\/@front_of_mind\/video\/7050030145599556869\" data-video-id=\"7050030145599556869\">\n<section><a title=\"@front_of_mind\" href=\"https:\/\/www.tiktok.com\/@front_of_mind?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/@front_of_mind?refer=embed\">@front_of_mind<\/a> Reply to @front_of_mind <a title=\"\u266c original sound - Front of Mind\" href=\"https:\/\/www.tiktok.com\/music\/original-sound-7050030047670979333?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/music\/original-sound-7050030047670979333?refer=embed\">\u266c original sound &#8211; Front of Mind<\/a><\/section>\n<\/blockquote>\n<h3>Diaphragmatic breathing<\/h3>\n<p><iframe loading=\"lazy\" title=\"Diaphragmatic breathing\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Mg2ar-7_HfA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Diaphragmatic breathing (aka abdominal breathing) is slow and deep belly breathing that affects the brain via the autonomic nervous system. According to research, it has the potential to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7602530\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7602530\/\">reduce stress, anxiety, and hypertension<\/a>, as well as mitigate migraines and even chronic constipation.<\/p>\n<p>To ensure that you\u2019re breathing into your belly, place a hand on your stomach and a hand on your chest; slowly breathe into the one on your stomach. Aim for inhalations of four to five seconds long and hold it in if you can. Take your time exhaling, too\u2014and when you do, draw your belly in toward your spine. By breathing in this slow fashion, you\u2019ll ease your mind away from the fight-or-flight response and into a feeling of calm. Plus, it can even help <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4668176\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4668176\/\">strengthen your core<\/a>.<\/p>\n<h3>Double inhale breathing<\/h3>\n<blockquote class=\"tiktok-embed\" style=\"max-width: 605px; min-width: 325px;\" cite=\"https:\/\/www.tiktok.com\/@jessekatches\/video\/7210498868889439534\" data-video-id=\"7210498868889439534\">\n<section><a title=\"@jessekatches\" href=\"https:\/\/www.tiktok.com\/@jessekatches?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/@jessekatches?refer=embed\">@jessekatches<\/a> Its simple and effective ?\u200d\u2642\ufe0f <a title=\"anxietyrelief\" href=\"https:\/\/www.tiktok.com\/tag\/anxietyrelief?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/anxietyrelief?refer=embed\">#anxietyrelief<\/a> <a title=\"anxietyhack\" href=\"https:\/\/www.tiktok.com\/tag\/anxietyhack?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/anxietyhack?refer=embed\">#anxietyhack<\/a> <a title=\"anxietyhacks\" href=\"https:\/\/www.tiktok.com\/tag\/anxietyhacks?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/anxietyhacks?refer=embed\">#anxietyhacks<\/a> <a title=\"breathingexercises\" href=\"https:\/\/www.tiktok.com\/tag\/breathingexercises?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/breathingexercises?refer=embed\">#breathingexercises<\/a> <a title=\"breathingtechniques\" href=\"https:\/\/www.tiktok.com\/tag\/breathingtechniques?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/breathingtechniques?refer=embed\">#breathingtechniques<\/a> <a title=\"mentalwellness\" href=\"https:\/\/www.tiktok.com\/tag\/mentalwellness?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/mentalwellness?refer=embed\">#mentalwellness<\/a> <a title=\"anxietysupport\" href=\"https:\/\/www.tiktok.com\/tag\/anxietysupport?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/anxietysupport?refer=embed\">#anxietysupport<\/a> <a title=\"fyp\" href=\"https:\/\/www.tiktok.com\/tag\/fyp?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/fyp?refer=embed\">#fyp<\/a> <a title=\"\u266c original sound - Jesse Katches\" href=\"https:\/\/www.tiktok.com\/music\/original-sound-7210498873998822190?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/music\/original-sound-7210498873998822190?refer=embed\">\u266c original sound &#8211; Jesse Katches<\/a><\/section>\n<\/blockquote>\n<p>Also known as cyclic sigh breathing or the physiological sigh, double inhale breathing is the process of taking a deep inhale followed by a quick shorter breath, holding for a second, then exhaling slowly. When repeated for five minutes, this breathing modality has been <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9873947\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9873947\/\">shown to reduce physiological arousal<\/a> in the form of respiratory rate, heart rate, and heart rate variability, while also improving mood and minimizing anxiety.<\/p>\n<blockquote class=\"tiktok-embed\" style=\"max-width: 605px; min-width: 325px;\" cite=\"https:\/\/www.tiktok.com\/@breathingexercises\/video\/7227809997214747930\" data-video-id=\"7227809997214747930\">\n<section><a title=\"@breathingexercises\" href=\"https:\/\/www.tiktok.com\/@breathingexercises?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/@breathingexercises?refer=embed\">@breathingexercises<\/a> Anxiety relief exercise! <a title=\"anxiety\" href=\"https:\/\/www.tiktok.com\/tag\/anxiety?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/anxiety?refer=embed\">#anxiety<\/a> <a title=\"anxietyrelief\" href=\"https:\/\/www.tiktok.com\/tag\/anxietyrelief?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/anxietyrelief?refer=embed\">#anxietyrelief<\/a> <a title=\"anxietyrelieftips\" href=\"https:\/\/www.tiktok.com\/tag\/anxietyrelieftips?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/anxietyrelieftips?refer=embed\">#anxietyrelieftips<\/a> <a title=\"anxietyreliever\" href=\"https:\/\/www.tiktok.com\/tag\/anxietyreliever?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/anxietyreliever?refer=embed\">#anxietyreliever<\/a> <a title=\"stressrelief\" href=\"https:\/\/www.tiktok.com\/tag\/stressrelief?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/stressrelief?refer=embed\">#stressrelief<\/a> <a title=\"panicattack\" href=\"https:\/\/www.tiktok.com\/tag\/panicattack?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/panicattack?refer=embed\">#panicattack<\/a> <a title=\"breathingexervises\" href=\"https:\/\/www.tiktok.com\/tag\/breathingexervises?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/breathingexervises?refer=embed\">#breathingexervises<\/a> <a title=\"breathing\" href=\"https:\/\/www.tiktok.com\/tag\/breathing?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/breathing?refer=embed\">#breathing<\/a> <a title=\"deepbreaths\" href=\"https:\/\/www.tiktok.com\/tag\/deepbreaths?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/deepbreaths?refer=embed\">#deepbreaths<\/a> <a title=\"breathwork\" href=\"https:\/\/www.tiktok.com\/tag\/breathwork?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/breathwork?refer=embed\">#breathwork<\/a> <a title=\"relaxation\" href=\"https:\/\/www.tiktok.com\/tag\/relaxation?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/relaxation?refer=embed\">#relaxation<\/a> <a title=\"calmdown\" href=\"https:\/\/www.tiktok.com\/tag\/calmdown?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/calmdown?refer=embed\">#calmdown<\/a> <a title=\"breathingpractice\" href=\"https:\/\/www.tiktok.com\/tag\/breathingpractice?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/breathingpractice?refer=embed\">#breathingpractice<\/a> <a title=\"breathingguide\" href=\"https:\/\/www.tiktok.com\/tag\/breathingguide?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/breathingguide?refer=embed\">#breathingguide<\/a> <a title=\"\u266c original sound - Breathing Exercises\" href=\"https:\/\/www.tiktok.com\/music\/original-sound-7227810001686563610?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/music\/original-sound-7227810001686563610?refer=embed\">\u266c original sound &#8211; Breathing Exercises<\/a><\/section>\n<\/blockquote>\n<h3>Alternate nostril breathing<\/h3>\n<p>\u00a0<\/p>\n<blockquote class=\"tiktok-embed\" style=\"max-width: 605px; min-width: 325px;\" cite=\"https:\/\/www.tiktok.com\/@youranxioustherapist\/video\/7131532222124936490\" data-video-id=\"7131532222124936490\">\n<section><a title=\"@youranxioustherapist\" href=\"https:\/\/www.tiktok.com\/@youranxioustherapist?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/@youranxioustherapist?refer=embed\">@youranxioustherapist<\/a> Try this breathing technique the next time you feel anxious <a title=\"anxiety\" href=\"https:\/\/www.tiktok.com\/tag\/anxiety?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/anxiety?refer=embed\">#anxiety<\/a> <a title=\"breathingtechniques\" href=\"https:\/\/www.tiktok.com\/tag\/breathingtechniques?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/breathingtechniques?refer=embed\">#breathingtechniques<\/a> <a title=\"vagusnerve\" href=\"https:\/\/www.tiktok.com\/tag\/vagusnerve?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/vagusnerve?refer=embed\">#vagusnerve<\/a> <a title=\"vagusnervestimulation\" href=\"https:\/\/www.tiktok.com\/tag\/vagusnervestimulation?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/vagusnervestimulation?refer=embed\">#vagusnervestimulation<\/a> <a title=\"nervoussystemregulation\" href=\"https:\/\/www.tiktok.com\/tag\/nervoussystemregulation?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/tag\/nervoussystemregulation?refer=embed\">#nervoussystemregulation<\/a> <a title=\"\u266c sparks - favsoundds\" href=\"https:\/\/www.tiktok.com\/music\/sparks-6939271800132012806?refer=embed\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tiktok.com\/music\/sparks-6939271800132012806?refer=embed\">\u266c sparks &#8211; favsoundds<\/a><\/section>\n<\/blockquote>\n<p>Normally, we breathe through both of our nostrils. Because of this, restricting airflow to one nostril during alternate nostril breathing can awaken our senses and calm our nerves. The practice of alternate nostril breathing is nothing new, though: Alternate nostril breathing is a type of breathing sometimes used in yoga (also known as pranayama).<\/p>\n<p>To perform the exercise, simply use your right thumb to close your right nostril and inhale through your left nostril. Place your right pointer finger over your left nostril, release your thumb, and exhale through your right nostril. Inhale through your right nostril, cover it, uncover your left nostril, and exhale. Repeat the process for a few minutes and take note of how your mind and body feel. As simple as it seems, research shows that it works well to activate the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3681046\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3681046\/\">parasympathetic nervous system<\/a>, effectively alleviating anxiety in the process.<\/p>\n<h2>When to talk to a doctor<\/h2>\n<p>While having breathing exercises on hand to combat moments of anxiousness is certainly helpful, they&#8217;re not a cure for serious anxiety. If you find that no matter how much you focus on your breathing, your anxiety continues to creep into <a href=\"https:\/\/www.wellandgood.com\/fear-anxiety-chest-shoulders\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/fear-anxiety-chest-shoulders\/\">your chest and shoulders<\/a> and simply won\u2019t budge, you should consult a doctor to talk about the best next steps. Your body and mind deserve it.<\/p>\n<div class=\"post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Zaccaro, Andrea et al. \u201cHow Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing.\u201d\u00a0<i>Frontiers in human neuroscience<\/i>\u00a0vol. 12 353. 7 Sep. 2018, doi:10.3389\/fnhum.2018.00353            <\/li>\n<li>\n              Vierra, Jaruwan et al. \u201cEffects of sleep deprivation and 4-7-8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults.\u201d\u00a0<i>Physiological reports<\/i>\u00a0vol. 10,13 (2022): e15389. doi:10.14814\/phy2.15389            <\/li>\n<li>\n              Hamasaki, Hidetaka. \u201cEffects of Diaphragmatic Breathing on Health: A Narrative Review.\u201d\u00a0<i>Medicines (Basel, Switzerland)<\/i>\u00a0vol. 7,10 65. 15 Oct. 2020, doi:10.3390\/medicines7100065            <\/li>\n<li>\n              Cavaggioni, Luca et al. \u201cEffects of different core exercises on respiratory parameters and abdominal strength.\u201d\u00a0<i>Journal of physical therapy science<\/i>\u00a0vol. 27,10 (2015): 3249-53. doi:10.1589\/jpts.27.3249            <\/li>\n<li>\n              Balban, Melis Yilmaz et al. \u201cBrief structured respiration practices enhance mood and reduce physiological arousal.\u201d\u00a0<i>Cell reports. Medicine<\/i>\u00a0vol. 4,1 (2023): 100895. doi:10.1016\/j.xcrm.2022.100895            <\/li>\n<li>\n              Sinha, Anant Narayan et al. \u201cAssessment of the effects of pranayama\/alternate nostril breathing on the parasympathetic nervous system in young adults.\u201d\u00a0<i>Journal of clinical and diagnostic research : JCDR<\/i>\u00a0vol. 7,5 (2013): 821-3. doi:10.7860\/JCDR\/2013\/4750.2948            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>There\u2019s a reason why people tell you to breathe when your mind starts to race. When your brain is traveling a mile a minute, your body begins to follow suit (think: a speeding heartbeat, sweating palms). But there\u2019s a mind-breath connection that has the ability to calm your senses, recenter your thoughts, and lead to &hellip;<\/p>\n","protected":false},"author":3,"featured_media":6971,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-6969","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"There\u2019s a reason why people tell you to breathe when your mind starts to race. When your brain is traveling a mile a minute, your body begins to follow suit (think: a speeding heartbeat, sweating palms). 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