Exercise routines for anxiety: Incorporate alternate nostril breathing and additional techniques
In the United States, anxiety disorders affect approximately 40 million individuals [1]. However, only 4 in 10 people with anxiety seek treatment for their conditions [1]. For those who are looking for alternative methods to manage their anxiety, breathing exercises can be a simple and effective solution.
Breathing exercises help manage anxiety symptoms by activating the parasympathetic nervous system and stimulating the vagus nerve, which shifts the body from the fight-or-flight stress response towards a calm, relaxed state [2][3][4]. This physiological change reduces heart rate, lowers cortisol (the stress hormone), and improves emotional regulation and cognitive clarity, thereby decreasing anxiety quickly and effectively.
Controlled, mindful breathing techniques such as equal breathing (inhaling and exhaling for the same count), diaphragmatic (deep belly) breathing, and paced breathing with longer exhales (e.g., inhale for 4 seconds, hold, and then exhale for 8 seconds) help slow down rapid, shallow breaths common in anxiety [2][3][4]. These methods soothe the nervous system, improve heart and lung function, and help the mind become clearer and less overwhelmed.
During an anxiety attack, the body experiences a cascade of stress hormones as part of the sympathetic nervous system's fight-or-flight response. In such moments, specific breathing exercises, like the physiological sigh (double inhale through the nose, long exhale through the mouth), can bring rapid relief by quickly interrupting the fight-or-flight state [1]. Other techniques, including alternate nostril breathing and lion’s breath, also promote emotional balance and release physical tension, contributing to anxiety reduction.
Pursed lip breathing, a technique beneficial for those with lung conditions like emphysema and COPD, helps people breathe slowly, deeply, and more intentionally [1]. This exercise involves breathing in gently through the nose for a count of up to five, and breathing out through the mouth for a count of up to five. The exercise should be continued for 3 to 5 minutes.
Resonance frequency breathing, also known as coherent breathing, can help reduce anxiety and allow individuals to enter a more relaxed state. The typical breathing rate for this technique is 4.5 to 7 breaths per minute [3].
Psychotherapy may benefit individuals with anxiety disorders and can include supportive talks and education about the condition. Cognitive behavioral therapy (CBT) is an effective treatment option for anxiety disorders, aiming to reduce symptoms by identifying and changing how someone thinks and behaves [4].
Doctors may first recommend selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) as medications for anxiety treatment. Other medication options include pregabalin, tricyclic antidepressants, and benzodiazepines [1].
In summary, breathing exercises manage anxiety by engaging calming nerve pathways, reducing stress hormones, improving emotional control, and providing easily accessible tools to quickly alleviate anxiety symptoms in daily life or crisis moments [1][2][3][4]. These exercises can significantly reduce anxiety levels and improve sleep quality in individuals with COVID-19 [2]. For those seeking a natural approach to managing their anxiety, breathing exercises offer a promising solution.
- Besides seeking traditional treatments, individuals with anxiety can manage their symptoms through techniques like breathing exercises that stimulate the vagus nerve, as they help shift the body from the fight-or-flight response to a calm state.
- When an anxiety attack occurs and triggers the sympathetic nervous system's fight-or-flight response, specific breathing exercises like the physiological sigh can offer rapid relief by interrupting this state, promoting emotional balance, and releasing physical tension.
- Incorporating breathing exercises into one's health and wellness routine can result in significant reductions in anxiety levels and improvements in sleep quality, particularly for those dealing with the effects of COVID-19.
- In the field of science, breathing techniques like resonance frequency breathing have been shown to effectively reduce anxiety levels and facilitate a more relaxed state by adjusting breathing rates.
