Did you know that anxiety disorders are the most common mental disorders in the U.S? They affect 40 million people age 18 and older. Anxiety is a human reaction to stress, but it often gets in the way of living a happy and healthy life. If you ever feel anxious, try some simple exercises to find instant relief and help you relax.
1. Begin With Deep Breathing
When feeling anxious, you’ll notice your heartbeat racing, and you’ll begin to breathe faster than usual. This breathing pattern can add to the overall stress and make you feel even more anxious. One of the first things to do is to pay attention to your breathing. Focus your attention on every single breath you take. It should be slow-paced and deep. Practice this for two to three minutes daily until you notice this rhythm feels natural to you.
When deep breathing, you need to ensure that you breathe out longer than you breath in. You can even count the seconds to get a sense of time. Unclench your shoulders, chest muscles and take a nice, long breath.
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2. Child’s Pose
Once you’ve established a steady breathing rhythm, you can move to some simple yoga poses. A child’s pose is one of the most popular poses and helps when you experience dizziness or fatigue. It alleviates anxiety, making you feel relaxed and more connected to the earth.
Kneel on your mat and ensure your feet are together. Take a deep breath in, place your torso over your thighs, and reach your arms forward. Rest your forehead on the mat and you’ll feel your spine and neck stretch. Hold this pose for a minute and then move to a comfortable position.
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3. Downward Facing Dog
The next pose you can try is a downward-facing dog. This strengthens your body’s defense mechanism and promotes blood circulation to your brain. Stand straight and spread your legs apart. Then stretch your hands upwards and slowly bend down until your palms firmly touch the mat. Your back and hips should be drawn towards the ceiling, and your legs should be straight. Hold this pose for a minute and then make your way to the child’s pose.
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