Overcome Social Anxiety With Easy Breathing Exercise.

What is "Calm Breathing ?"

    Calm breathing sometimes called diaphragmatic breathing is a technique that helps you slow down your breathing when feeling stressed or anxious. Newborn babies naturally breathe this way, and singers, wind instrument players, and yoga practitioners use this type of breathing.

Why is calm breathing important?

    Our breathing changes when we are feeling anxious. We tend to take short, quick, shallow breaths, or even hyperventilate. This is called over breathing.

    It is a good idea to learn techniques for managing over breathing, because this type of breathing can actually make you feel even more anxious for example due to a racing heart, dizziness, or headaches.

Calm breathing is great portable tool that you can use whenever you are feeling anxious. However, it does require some practice.

How To Do It ?

    Calm breathing involves taking smooth, slow, and regular breaths. Sitting upright is usually better than lying down or slouching, because it can increase the capacity of your lungs to fill with air. It is best to take the weight off your shoulders by supporting your arms on the side arms of a chair, or on your lap.

• Take a slow breath in through the nose, breathing into your lower belly for about 4 seconds.
• Hold your breath for 1 or 2 seconds
• Exhale slowly through the mouth for about 4 seconds
• Wait a few seconds before taking another breath

    About 6-8 breathing cycles per minute is often helpful to decrease anxiety, but find your own comfortable breathing rhythm. These cycles regulate the amount of oxygen you take in so that you do not experience the fainting, tingling, and giddy sensations that care sometimes associated with over breathing.

Rules Of Practice :

Try calm breathing for at least five minutes twice a day.

    You do not need to be feeling anxious to practice. In fact, at first you should practice while feeling relatively calm. You need to be comfortable breathing this way when feeling calm, before you can feel comfortable doing it when anxious. You'll gradually master this skill and feel the benefits.
Once you are comfortable with this technique, you can start using it in situations that cause anxiety.