What type of breathing helps calm anxiety

What type of breathing helps calm anxiety
What type of breathing helps calm anxiety

Dr. López Rosetti explains to us how breathing works as a mechanism to reduce our level of anxiety.

The breathing It is one of the simplest mechanisms to reduce levels of anxiety. But it is not just any type of inspiration of air, the fundamental thing is breathe deeply.

This is called abdominal breathinginflating your belly and then exhaling the air very slowly.

We normally breathe in and out, without thinking too much about how we do it. How do we usually do it? In a square way. I breathe in, I breathe out, I breathe in, I breathe out, I breathe in, I breathe out, with similar times for each action.

But I propose a different exercise, inhale and exhale longer, like a rectangle. Like counting mentally.

Breathe in and count 1,2,3,4. Exhale and count 1,2,3,4,5. This way you will make each breath form an imaginary rectangle.

Deep, abdominal breathing is a good tool against stress, offering a refuge of calm (Illustrative image Infobae)

So, I suggest that when you have anxiety, just close your eyes and practice this rectangular breathing.

Take a deep breath, expand your abdomen, put this into practice. abdominal breathing, and form with your air not a square, but a rectangle, so that the exhalation through the nose – always through the nose – is longer than the inhalation. I suggest that you do this exercise at home.

Now if you want, allow yourself to take some time. There are two, three or four deep breaths and abdominals in which, with tranquility and peace, at first with eyes closed, breathe in and breathe out longer. As simple as that.

Remember that this is a abdominal breathing and not the usual thoracic call, which fills the chest with air.

Notice how by doing it three or four times, you can perceive peace, serenity and calm which reached.

Incorporating relaxation into your daily routine along with positive strategies such as optimistic thinking, time management, exercise and a balanced diet can enhance its beneficial effects (Illustrative image Infobae)

Recently, an Infobae note with exclusive content from the Mayo Clinic in the US reviewed the simplest relaxation techniques for managing stress and tension.

Among these, the autogenic relaxation stands out for its focus on Guided visualization and body awareness, which allows you to generate a state of calm through the power of your own mind. This technique involves the word repetition or suggestions that foster a relaxing mental environment, focusing on slowing breathing and muscle relaxation.

On the other hand, the progressive muscle relaxation technique It focuses on the sequential contraction and relaxation of muscle groups, and facilitates greater awareness of the associated physical sensations. This method helps identify and differentiate between muscle tension and relaxation, which contributes to a more acute perception of the physical state of the body.

Identifying muscle tension and relaxation through specific techniques helps relieve anxiety (Illustrative Image Infobae)

The display is another of the recommended techniques, which consists of creating detailed mental images of places or situations that convey serenity. The inclusion of the senses, such as smell, vision and touch, enriches this experience and intensifies the feeling of relaxation.

In addition to these techniques, there are other practices such as rdeep breathing, massages, meditation, tai chi and yogawhich have also been shown to be effective in reducing stress. Constant practice of these techniques increases awareness of body tension. }The proper choice and combination of these practices can provide a comprehensive approach to managing stress and improving overall well-being.

* Dr. Daniel López Rosetti is a doctor (MN 62540) at the Faculty of Medicine of the University of Buenos Aires (UBA). President of the Stress Section of the World Federation for Mental Health (WFMH). And he is the author of books such as: “Emotion and feelings” (Ed. Planeta, 2017), “Equilibrio. How we think, how we feel, how we decide. User’s manual.” (Ed. Planeta, 2019), among others.

 
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