Breathing techniques for anxiety

by admin

Anxiety, whatever its source, can cause an imbalance in the rhythm of our breathing, this, is related to many uncomfortable physical symptoms such as dizziness, cramps, headaches, palpitations,  among others, due to the excessive removal of carbon dioxide.

Practicing slow, deep breathing, helps restore calm and relaxation, strengthening, in turn, the pulmonary system and cardiac functions. It is, therefore, an extremely beneficial practice.

Deep or abdominal breathing
Many people are used to breathe in a shallow way. This is a simple exercise that lets your body and mind relax and at the same time strengthens your diaphragm.


  1. Find a comfortable place to lie down or sit.
  2. Put one hand on your stomach to make sure you bring air to the appropriate areas.
  3. When you breathe in, try to visualize how your abdomen expands and fills with air.
  4. Inhale for 4 seconds, when finished, hold the breath for a few seconds.
  5. Exhale slowly through your mouth, this can take about 7 seconds. Feel how your abdomen deflates, like a balloon.
  6. Repeat this process 10 times, several times a day.

Complete breath


  1. Take a comfortable position.
  2. Inhale air through your nose for 5 seconds and try to send it to the abdominal area.
  3. Keep the air there for a few seconds and exhale in a controlled way, through the nose. Repeat this process about 4 or 5 times.
  4. Now take a breath in through your nose for 5 seconds, but this time, send it to the top of  your lungs.
  5. Keep the air a few seconds and exhale, again, through the nose. Repeat this process 5 times.
  6. Then, take a breath through your nose for 5 seconds, trying to fill the abdomen first and then the middle part of the lungs, keep the air and exhale calmly through your nose. Repeat this process about 4 or 5 times.

*Note: The last step is the actual complete breath, once you get to do it more easily, you can skip the first 5 steps.

These exercises, at first, may cause dizziness or general discomfort, however, with practice, these feelings will disappear. If you have questions or  doubts, seek the advice of a physician or other healthcare professional.

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