Many of us are experiencing heightened anxiousness in our daily lives. When we get anxious, we may experience different bodily symptoms such as our heartbeat rising, tightness in the chest and a shallowness of breath. This is when a breathing exercise can help. Psychologist Kanika Shah at Nimai healthcare shares that regulating your breathing can be a simple and effective step in coping with anxiety. It can also help your body feel grounded and safe.

Diaphragmatic/ abdominal breathing exercise for anxiety

A number of breathing exercises can be useful; one of which is the diaphragmatic breathing exercise. This helps slow down your breathing rate and reduces stress levels in the body. To begin this exercise, sit comfortably with your knees bent and feet firmly planted on the ground. Keep your upper body relaxed. You can also lie down and do this exercise. Place one hand on your upper chest and one hand below your rib cage on your abdomen. This helps you feel the movement of the diaphragm, which is an important muscle in breathing.

Breathe in slowly so that your stomach moves outward against your hand. The hand on your chest should remain as still as possible. Tighten your stomach muscles, letting them move inward as you breathe out through your lips. Again, the hand on your upper chest must remain as still as possible. Notice your breath move through your nose to your abdomen and back out as you do this.

Initially, this may take some time to get used to it and will need some effort on your part. However,  with continued practice it will become easy, and you will notice a change in your bodily reactions. Addthis self-soothing strategy as a way to cope with anxiety.