Locked inside your house can lead to anxiety. Not being able to go out, not meeting with friends and family, struggle to get basic things and health tension can make anyone anxious. But you need to stay calm to handle this kind of situation. So here are some breathing techniques that will help you with controlling your anxiety.
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Skull Shining Breath or Kapalbhati
Popularly known as kapalbhati, this quick exercise will wake you up and help you get through the day.
How to do it:
- Sit straight and relax the body
- Take a deep breath through your nose
- Then breathe out with powerful contractions of the abdominal muscles and relax
- Continue doing forceful exhalation and passive inhalation
- You can do this for 15 minutes
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Square breathing
Sama Vritti Pranayam is an equal ratio of breathing exercise. It decreases stress and anxiety very quickly and it can be done anywhere.
How to do it:
- Be in a comfortable position whether sitting or lying down
- Inhale through the nose, slowly counting to 3
- Pause for a moment with lungs full of air
- Exhale and count to 3
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4-7-8 breathing technique
Besides reducing anxiety it will help you fall asleep.
How to do it:
- Place the tip of your tongue on the right behind the top front teeth
- Breathe through your nose and count to four
- Hold your breath and count till seven
- Blow air through your mouth and count to eight
- Repeat this process for four breath cycles
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Pursed
This exercise is very simple and effective. In case you need to relax then this technique will be quite effective.
How to do it:
- Relax your body
- Inhale slowly through your nose and keep your mouth close
- Purse your lips like you are going to whistle
- Exhale slowly through your pursed lips while counting to four