Five Breathing Exercises Proven to Reduce Anxiety

A stressful situation and suddenly the heart races. Restlessness and shortness of breath. There are many times when anxiety takes over, sometimes we are surrounded by negative emotions. The simplest and first of all the most effective way to put the event at a distance is the breathing exercise. The latter is a gateway to the whole body. “Studies have shown that through breathing we regulate the autonomic nervous system, which is responsible for the body’s vital functions and is therefore particularly related to the heart,” says Dominique Cervante, psychiatrist and head of the specialty department. About stress and anxiety. at Lille University Hospital (1)”. “When we are anxious, our muscle tone increases. The breathing exercise will then relax you mentally and muscularly,” continues Quebec physiotherapist Denis Fortier and author. Go get some air!.

In practice, we perform the exercises when we feel a wave of anxiety rising, for 5, 10 or 15 minutes in the position we want. In order to be efficient on the day when the tension starts and to feel comfortable, Dominique Servant recommends to train beforehand without obvious signs of anxiety.

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Reduce the rate of breathing

The exercise couldn’t be simpler. When tension rises, we focus on slowing down the rhythm of our breathing. Try breathing more slowly for at least 5 minutes. “By doing this, we stimulate the parasympathetic system of our nervous system, which relaxes us and slows down the body’s functions,” explains Denise Fortier.

prolong exhalation

Because exhalation is connected to this popular parasympathetic system, lengthening it allows for relaxation. To do this, simply exhale slowly and empty all the air in the lungs. You don’t need to count, just exhalation should be longer than inhalation.

Take a deep breath

This time the goal is to lengthen the exhalation as well as the inspiration. We take in as much air as possible. Practice for 5, 10 or 15 minutes depending on your needs.

By lengthening the exhalation, we stimulate the parasympathetic system, which relaxes us

Dennis Fortier, physical therapist

abdominal breathing

To do this, place your hands on your stomach. Breathing in, we blow, exhaling, we bring in as much as possible. “By inflating the abdomen, we stimulate the parasympathetic system, then we find flexibility in the autonomic nervous system,” comments Dr. Dominique Cervante. The movement caused by this breathing also helps to relieve the stomach pain experienced during the anxiety stages. “Because the diaphragm is specifically required, the movement creates a pressure game that acts as a kind of abdominal massage,” adds Denise Fortier.

360 degree breathing

360 degree breathing is inspired by what is known as belly breathing. “Place your hands on either side of your lower ribs. The thumbs are behind the ribs, at the back, the rest of the fingers are in front of the ribs. Inhale from the belly, “pulling out” the belly and inflating the ribcage so that you feel the ribs “opening” a little forward, back and to the side, explains Dennis Fortier.

(1) Dominique Cervante is the author More relaxed. Stress and Inner Balance, a primer, Odile Jacob, 375 pages, €19.99.
(2) Dennis Fortier is the author of several practical guides and books on tips and exercises on the YouTube channel.

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