Life can be overpowering sometimes, and we do not always have the answers we need to keep us calm. There are challenges we face that cause us to overthink to a point where we can barely breathe. These challenges can be big or small, yet the effects of both can take a toll on our health the same way. If you’ve ever had an intense worry about everyday situations, you’ve had anxiety. Anxiety can be triggered by work stress, relationship problems, the loss of a loved one, a traumatic event, and more. There are four different levels of anxiety: mild, moderate, severe, and panic. Each level can dominate your mind and body if you can’t keep it under control. Here are three breathing exercises that can help.

The One Minute Breath Concentration

This is a simple breathing exercise that you can perform several times per day to keep your nerves under control. It consists of concentrating precisely on breathing with no other movement. For one minute, sit motionless, clear your mind, and try to ease your body. As you close your eyes, take deep breaths in and out. This usually works best for mild anxiety.

4-7-8 Breathing 

This is a mindful pattern of breathing that lowers stress levels and helps with relaxation. Sit up straight as you inhale counting to four, hold your breath to the count of seven, and exhale at the count of eight. This should be repeated four times. There’s a common side effect of lightheadedness, so make sure to only practice when needed.

2 to 1 Breathing

This is a yogic breathing technique that serves to calm your nervous system. Sit in a comfortable position, inhale at the count of four through your nose, exhale at the count of eight. Your body and mind should feel energized. This exercise is great for severe and panic levels of anxiety.

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