Benefits of Abdominal Breathing Exercises for Anxiety and Stress

Abdominal Breathing Exercises

Abdominal breathing has been used by athletes in order to help improve their performances. It is also used to help regulate the breathing of someone hyperventilating.

  • The process is also known as ‘Deep Breathing’

  • It is also call diaphragmatic breathing as it will be the diaphragm that is used for breathing.

  • It is a type of controlled breathing that helps facilitate relaxation

  • The process can be done lying prone, sitting down, or standing

  • There are several techniques used for abdominal breathing

  • Despite its benefits, it should be done sparsely, around 10 minutes a day in order to get the optimum effects

Abdominal Breathing Exercises Benefits

  • There are many benefits of abdominal breathing, they include:

    • Relaxation

    • Breathe Control

    • Improved Blood Circulation

    • Improved Heart Function

    • Higher Levels of Oxygen in the Blood

    • Can Help Take Mind Off Pain

    • Can Help Improve Lung Capacity

    • Helps Boost Energy Levels

    • Helps Relieve Anxiety and Stress

  • Knowing and understanding all these benefits can help motivate a person to do these breathing exercises. It is important to understand that although diaphragmatic breathing would take more effort that thoracic or chest breathing, it does offer more added benefits.

Abdominal Breathing for Anxiety

  • Abdominal breathing for stress or anxiety is a common practice. Here are some reasons why it works:

    • The process of breathing deeply needs some concentration and allows people to take mind of anxiety.

    • Anxiety and stress attacks are characterized by hyperventilation; deep breathing exercises helps to control that.

    • Deep breathing can help calm the person, offering relaxation to relieve the feeling of anxiety.

  • It is very important to understand that deep breathing should be done correctly. If not done properly, the patient may experience increased anxiety symptoms and hyperventilation.

  • Also, it is important to remember that the breathing exercises may not work immediately but continued deep breathing can eventually help alleviate the symptoms.

Abdominal Breathing for Stress: How to do It

  • Here is a simple lying down exercise for deep breathing:

    • Lie down flat on your back, the head may be elevated with one pillow or a small towel roll

    • Place a hand on the abdominal area

    • Breathe in through the nose slowly, take in as much air as possible

    • Hold the breath for three or five counts

    • Purse your lips and breathe out slowly through the mouth

  • An alternative to the purse-lip breathing is the bellow breathing where the breath is going to be released in short bursts.

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