- 1 What Is Breath Work?
- 1.1 If you feel breathless due to anxiety, there are breathing techniques you can try to alleviate symptoms and start feeling better.
- 1.2 1. Lengthen your exhale
- 1.3 4. Equal breathing
- 1.4 6. Aloe Vera can help you get rid of Acne Naturally
What Is Breath Work?
Breath work refers to deep, diaphragmatic breathing or belly breathing, which research suggests may trigger relaxation responses in the body, according to a study published in June 2017 in Frontiers in Psychology. Breath work encompasses a range of breathing exercises designed to enhance physical, spiritual, and mental health, according to Yogapedia. Within published research, breath work is commonly referred to in terms of “interventions” such as diaphragmatic breathing, breathing techniques, or even breathing rehabilitation, which we’ve reviewed below. How to Breathe Like a Jedi to Calm Your Mind
Breathwork includes specific breathing practices like Clarity Breathwork and holotropic breathing, which are used more as mind-body therapy, and are associated with particular theories and varying degrees of supportive evidence, according to good therapy.
If you feel breathless due to anxiety, there are breathing techniques you can try to alleviate symptoms and start feeling better.
According to a 2018 review trusted Source, there is evidence that slow breathing techniques affect the parasympathetic nervous system, which can drive our “fight or flight” response in times of stress and also help calm us down.
Additionally, the review found slow breathing to be associated with reduced anxiety, depression, anger, and confusion.
However, the authors note that more research needs to be done to investigate how effective slow breathing techniques are when it comes to the parasympathetic nervous system, as opposed to these techniques combined with other methods (such as meditation).
Another study from 2017Trusted Source looked at diaphragmatic breathing (which is another way to describe deep breathing exercises) and found that it has the potential to improve cognitive performance and reduce the impact of stress.
While more studies need to be done, in addition to helping your lungs become more efficient, breathing exercises have the potential to help you deal with the physical and mental impact of stress, as well as increase relaxation.
8 Breathing Exercises to Try When You Feel Anxious:
Let’s look at several you can do on at any point during your day or build into longer moments for yourself.
1. Lengthen your exhale
Inhaling deeply may not always calm you down. Taking a deep breath is actually linked to the sympathetic nervous system, which controls the fight-or-flight response. But exhaling is linked to the parasympathetic nervous system, which influences our body’s ability to relax and calm down.
Taking too many deep breaths too quickly can actually cause you to hyperventilate. Hyperventilation decreases the amount of oxygen-rich blood that flows to your brain.
When we feel anxious or under stress, it’s easier to breathe too much and end up hyperventilating — even if we’re trying to do the opposite.
- Before you take a big, deep breath, try a thorough exhale instead. Push all the air out of your lungs, then simply let your lungs do their work inhaling air.
- Next, try spending a little bit longer exhaling than you do inhaling. For example, try inhaling for four seconds, then exhaling for six.
- Try doing this for two to five minutes.
2. Abdomen breathing
Breathing from your diaghram (the muscle that sits just beneath your lungs) can help reduce the amount of work your body needs to do in order to breathe.
To learn how to breathe from your diaphragm:
- For comfort, lie down on the floor or bed with pillows beneath your head and knees. Or sit in a comfortable chair with your head, neck, and shoulders relaxed, and your knees bent.
- Then, put one hand under your rib cage and one hand over your heart.
- Inhale and exhale through your nose, noticing how or if your stomach and chest move as you breathe.
- Can you isolate your breathing so you bring air deeper into your lungs? What about the reverse? Can you breathe so your chest moves more than your stomach?
Eventually, you want your stomach to move as you breathe, instead of your chest.
Practice belly breathing
- Sit or lie down as described above.
- Place one hand on your chest and one hand on your stomach somewhere above your belly button.
- Breathe in through your nose, noticing your stomach rise. Your chest should remain relatively still.
- Purse your lips and exhale through your mouth. Try engaging your stomach muscles to push air out at the end of the breath.
For this type of breathing to become automatic, you’ll need to practice it daily. Try doing the exercise three or four times a day for up to 10 minutes.
If you haven’t been using your diaphragm to breathe, you may feel tired at first. It’ll get easier with practice though. How to Breathe Like a Jedi to Calm Your Mind
3. Breath focus
When deep breathing is focused and slow, it can help reduce anxiety. You can do this technique by sitting or lying down in a quiet, comfortable location. Then:
- Notice how it feels when you inhale and exhale normally. Mentally scan your body. You might feel the tension in your body that you never noticed.
- Take a slow, deep breath through your nose.
- Notice your belly and upper body expanding.
- Exhale in whatever way is most comfortable for you, sighing if you wish.
- Do this for several minutes, paying attention to the rise and fall of your belly.
- Choose a word to focus on and vocalize during your exhale. Words like “safe” and “calm” can be effective.
- Imagine your inhale washing over you like a gentle wave.
- Imagine your exhale carrying negative and upsetting thoughts and energy away from you.
- When you get distracted, gently bring your attention back to your breath and your words.
Practice this technique for up to 20 minutes daily when you can.
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4. Equal breathing
Another form of breathing that stems from the ancient practice of pranayama yoga is equal breathing. This means you’re inhaling for the same amount of time as you’re exhaling.
You can practice equal breathing from a sitting or lying-down position. Whichever position you choose, be sure to get comfortable.
- Shut your eyes and pay attention to the way you normally breathe for several breaths.
- Then, slowly count 1-2-3-4 as you inhale through your nose.
- Exhale for the same four-second count.
- As you inhale and exhale, be mindful of the feelings of fullness and emptiness in your lungs.
As you continue practicing equal breathing, your second count might vary. Be sure to keep your inhale and exhale the same.
5. Aloe Vera Gel is Popular for its soothing properties. Sunburn Inflammation
“Aloe is my top natural remedy for sunburns” states Adrienne Haughton MD dermatologist from Stony Brook Medicine based in Commack, New York. “Aloe gel is cool and contains anti-inflammatory properties which means it will instantly give you some relief from the pain that comes with sunburn.”
6. Aloe Vera can help you get rid of Acne Naturally
“Thanks to its anti-inflammatory properties, aloe vera also is a great acne cure,” explains Jamie Bacharach
accredited naturopath and the director of the practice for Acupuncture Jerusalem in Jerusalem, Israel. “Whether the treatment is applied on pimples or general areas of irritation and inflammation, aloe vera has been discovered to reduce irritation and reduce the appearance and appearance that appear and the appearance of acne and in some cases, acne the appearance of acne scars.”
However, she warns us to be cautious about aloe vera shouldn’t be applied directly to open acne pimples.
7. Aloe Vera Gel Is a Natural Antidote for Skin Irritation
It isn’t the only plant with the ability to treat only acne it could possibly help with other skin issues also.
“Aloe aloe vera’s anti-inflammatory benefits are also proven to aid in treating psoriasis and eczema,” says Dr. Haughton.
As per the National Psoriasis Association (NPA),
applying creams that contain 0.5 percent aloe vera up to three times daily can help reduce the appearance of redness and scaling. But the NPA declares the fact that it’s a compliment and integrative approach, and is most effective when it is used alongside traditional treatments for psoriasis.
For eczema, there’s not enough controlled research in humans on the benefits of aloe vera; most of the studies have been conducted on animals or individuals with distinct health issues such as diabetes and digestive disorders, according to an April review 2018. The review was published in Drugs in Context. Yet the study authors note that aloe vera’s antibacterial, antifungal and moisturizing properties can help reduce flare-ups among people who suffer from Atopic dermatitis, which in the opinion of the American Academy of Dermatology, is the most prevalent type of eczema.
8. Aloe Latex May Ease Constipation However, it could also cause side effects.
Constipation is defined as less than 3 bowel movements per week, according to the Mayo Clinic. While laxatives, a fiber-rich diet, and increasing the amount of water consumed can aid in reducing bowel irregularity, “some evidence also suggests that taking aloe vera orally [could] alleviate symptoms for patients suffering from IBS and constipation,” is the explanation of Jesse P. Houghton, MD who is the medical director of senior of the department of gastroenterology in SOMC Gastroenterology Associates, located in Portsmouth, Ohio.
“This is among the most researched benefits of the plant aloe,” he continues. “It is a natural laxative in two ways: it provides hydration through its large amount of water, and it contains anthraquinones which function as a stimulant for the laxative.”