Top 5 Deep Breathing Exercises to Improve Anxiety and Sleep 

After a long and hectic day, you are undoubtedly accustomed to experiencing a restless night of tossing and turning. Some of us go through these evenings frequently. According to research, one-third of individuals experience chronic insomnia. The main cause of insomnia is a sleep condition that makes it difficult to fall asleep and stress and worry.  There is no assurance that you will fall asleep or receive the kind of rest that you want to be effective the next day if you have a lot on your mind and are not relaxed before bed. 

Furthermore, it is crucial to find inner peace while you are under pressure. The main causes of insomnia are a sleep condition that makes it difficult to fall asleep stress and worry. Also, there is no assurance that you will fall asleep or receive the kind of rest that you need to be effective the other day if you have a lot on your mind and are not calm before bed. In this blog post, we will find out more about the various breathing exercises through which you can reduce anxiety and stress.

Top Breathing Exercises for Anxiety

For millennia, people have been utilizing breathing exercises for anxiety attack  as a means to calm their nerves, find the center, and manage stress. They can be used to stop panic episodes as well as to help you to relax your thoughts. The use of breathing exercises is particularly beneficial for those with generalized diseases such as PTSD, ADHD, and others. Also, they are utilized by kids for relaxation, particularly by hyperactive kids. These breathing techniques are for everyone who wishes to relax more in their life and everyone who wishes to calm their mind more. 

Also, they are used by kids as a kind of relaxation significantly by hyperactive children. These breathing techniques are for everyone who wishes to relax more in their life and enhance their mental health. Also, they are most used, when used to induce sleep. Stress at night will cause your heart rate to increase and your energy levels to increase which makes it tougher to fall asleep. As per the research, deep breathing exercises  is a stress-reduction method with a variety of health advantages  and you can also incorporate breathe easy in your diet through which you will be able to flush out all the toxins from the body. Let’s look at the top breathing exercises for anxiety.

1. Lowering bodily tension, anxiety, and stress.

2. Aids in reducing violent conduct or irritational reactions.

3. Minimizing the effects of allergies, asthma, or breathing issues. 

4.  Lowers blood pressure and heart rate.

5. Potential for long-term practice to increase heart health.

6. Enhances diaphragm health and function.

7. Resets and neutralizes your autonomic nervous system.

It is crucial to highlight that without good sleep hygiene, breathing techniques for anxiety or sleep will not function as intended. Ensure that your sleeping environment is conducive to relaxation and suited for comfort.

1. Diaphragmatic Breathing 

   Belly Breathing is another name for diaphragmatic breathing and it mostly concentrates on the diaphragm, which is a muscle located above your stomach and at the base of your lungs. Also, this method attempts to prevent shallow breathing while keeping the chest stationary and encourages deep breathing for anxiety through the stomach. Either way laying on your back or sitting up will work. One hand should be on your chest and the other should be on your stomach. Your hand will begin to press your tummy as you inhale through your nose and fill it with air. 

2. 4-7-8 Breathing Exercise 

   The 4-7-8 breathing exercise is well known as the relaxation breathing method, so it will work great for bedtime. It is one of the best breathing exercises that will help to alleviate stress.  This 4-7-8 breathing technique is based on pranayama breathing exercises and is a technique that emphasizes breathing control to encourage sleep as it incorporates rhythmic breathing. If holding your breath while this exercise will make you uncomfortable then you can reduce the time while keeping the 4-7-8 ratio. 

3. Progressive Relaxation  

   Anxiety and stress can cause your muscles to become so tense that sometimes you don’t even know that you are going about your day clenched up. Progressive relaxation will help you to become mindful of what a relaxed muscle feels like. Over time, you’ll make an instinctive feel for when your body requires time to relax.  Also, this breathing exercise for sleep has proven many benefits. Dialing into the physical symptoms of stress and anxiety such as muscle tension can also act as an alarm alerting you that you may be more anxious than you are consciously aware of.  You can also incorporate deep breathing into the exercise for ultimate relaxation. 

4. Lion’s Breath  

   This kind of deep breathing you must have practiced in your yoga class. Lion’s breath lowers stress while enhancing your mindfulness practice.  Also, it has physical benefits like improving sleep, enhancing lung capacity, and lowering blood pressure. It is a perfect way to relax and loosen up when you are almost guaranteed to crack a smile during this breathing exercise for anxiety and stress. 

5. Square Breathing 

   The 4-4-4 breathing method is another name for box breathing. It is recognized in many relaxation techniques and is frequently applied in demanding professions including those of nurses and physicians. It promotes clarity of thought, calmness, and focus. It is one of the best breathing exercises through which you can alleviate stress and anxiety. 

6. Alternate Breathing Exercise 

   Alternating between each nostril for the inhale and exhale the body and mind are said to achieve a sense of neutrality and balance. You need to concentrate on your breathing patterns while you block one of your nostrils with a finger while inhaling through the other, then repeat the process with the other nose. Moreover, close your right nostril while inhaling through your left and then close your left nose while exhaling through your right. To calm your body, alternate nostrils for three to five minutes. 

7. Resonance Breathing 

   Resonance breathing for stress and anxiety has a regulating effect on the nervous system and circulatory system. It calms the body’s fight and flight response and stimulates the vagus nerve which is a part of your body responsible for a rest and digestion response. When you are breathing at resonance frequency all the systems in the body will start working together which leads to less anxiety and stress.  

8. Breath focus 

   The deep breathing exercise for anxiety brings the focus on mindfulness through intentional and slow breaths. Not only this will benefit you physically but also mentally, pushing more oxygen through the body, but it will also help you to create separation from negative thought patterns. Whenever you are feeling anxious you can try breath focus.

Practice Belly Breathing

1. It is possible to shift from shallow chest breaths to deep belly breaths with practice. 

2. Get in a comfortable position and it is best to sit with your legs crossed, on a chair with your feet rested, or lay down on your back with your legs sprawled forward. 

3. Place one hand on your chest and one hand on your stomach in line with your waist. 

4. Breathe in through your nose and pay attention to the rise of your stomach. In your chest, there should be minimal movement. 

5. Pursue your lips and gently exhale through your mouth, engaging your stomach muscles at the end of your breath.

6. Repeat this till it feels rhythmic and natural.

You can practice this a few times a day to attain the best results. The more often you try this, the more natural you’ll become. The aim is to shift from chest breathing exercise to belly breaths giving your body more ways to relax. Also, you can practice to do so on a regular day.

What you should do when breathing exercises for anxiety are not working

Keep in mind that some stress is normal when you are experiencing a major life change. But if you suffer these symptoms frequently then you should change your diet and should see your health professional. This is especially true if your anxiety interferes with daily life. It is also the case if your anxiety and stress are related to existing health problems or if you feel that they may be the cause of new ones. Psychotherapy which is known as talk therapy will help you to better understand the cause of stress and alleviate its symptoms. 

Wrapping It Up

Breathing exercises will help in relieving stress and anxiety by stimulating the parasympathetic nervous system to trigger the relaxation response. Anxiety will cause hyperventilation that will alter the balance of oxygen and carbon dioxide which can cause physical symptoms that exacerbate anxiety. Taking deep breaths will let you control your lungs, enhance your oxygen consumption, and ease symptoms of anxiety and stress. You can use these breathing exercises anywhere and anytime as it is helpful to practice these exercises a few times a day when you are calm and relaxed. When anxious or stressed, this will help in developing muscle memory. So, it is easier to access these tools when stressed or anxious. 

If your anxiety feels like it’s getting out of your control and will affect your regular life, simple deep breathing relaxation techniques will not help. Moreover, there are various treatments and counseling through which you can control your anxiety. While breathing has been shown to alleviate some anxiety and is crucial to realize that anxiety attacks, anxiety disorders, and depression are some of the mental health conditions.