Regular controlled breathing as effective anxiety treatments has been proven to reduce panic attacks in a matter of weeks. It’s a fact that you can not have relaxation and anxiety occurring at the same time. Learning to breath correctly and deeply promotes a relaxed lifestyle, oxygen to all the cells (unlike normal breathing), less mind chatter and many health benefits. You just have to learn how to practice breathe work. Here we provide 10 steps to get you going with a simple 5 minute daily routine.

To begin effective anxiety treatments with breathing, first sit-up in a chair and move forward to the edge of the chair so that your back is straight and supporting it’s own weight. Put one hand over your belly button to make sure your breathing is in the correct direction and keep it there. Many people have gotten natural breathing backwards. Basically, when taking in air, the belly should fill out or “get fat”. When you breathe out, the belly should “get skinnier”. The goal is that after a few sessions you will find your belly breathing in this natural health restoring pattern throughout your day.

10 Step Breathing Program for Anxiety Treatments:

1.

First, decide on your current tension level on a scale

(1-relaxed, 2-slightly tense, 3-tense or 4-very tense).

2.

Sit up straight, put one hand flat over your belly button and breathe in deeply through your nose.

Breathing done correctly look’s like this: Breathe in – Belly fills full. Inhale = Buddha Belly

3.

Hold breath for a comfortable moment

4.

Exhale, slow and long through the lips as if you had a straw in your mouth. Make a small sound.

Belly draws in “skinny”.

5.

Pause for a comfortable moment.

6.

Again, inhale through the nose counting to four slowly (make sure belly goes out).

7.

Hold breath for a comfortable moment.

8.

Exhale again through pursed lips (quiet sound) to the count of 4 to 6.

9.

Continue this method of inhaling and exhaling for full five minutes.

The longer the breathe count the better. Challenge the breathe count just slightly, not too much. Eventually they will get longer without too much effort which promotes all kinds of health benefits.

10.

When your five minutes is completed, decide your new current tension level on a scale – (1-relaxed, 2-slightly tense, 3-tense, 4-very tense).

The more you have practiced these 10 steps once or twice daily, you will notice improvements into a more relaxed state as well as many health benefits. As you inhale, think about the oxygen getting to all your cells. This does not happen during daily breathing. Also, when you exhale long through your lips, it is nice to imagine all the contaminates leaving your body.

One last mention is your happiness level. When the cells are getting oxygen from long breaths you feel happier and the mind chatter slows down to enjoy the present moments more. Effective anxiety treatments like breathe work do not have to be complex and expensive.  Make this part of a daily routine or add it to your other anxiety treatments and find panic attacks symptoms are one day something in your past.

See how breathe work is also an important part of Yoga, and Qi Gong programs.

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