Doctors say that anxiety is the body’s normal response to stress. It is a part of the “fight-or-flight” response that happens when someone faces a real or perceived physical or emotional threat. Anxiety can be useful because it ensures that people are alert and aware in the face of danger. For some people, however, it can disrupt their everyday life. Medical experts say that sometimes, anxiety can become overwhelming, which may cause unease, distress, or dread. When this is the case, doctors tend to recommend breathing exercises. They often recommend breathing exercises as a way to cope with anxiety. Such exercises help people slow their heart rate and feel calm. Dr Joseph Ryarasa Nkurunziza, the chairperson of Health Development Initiative Rwanda, notes that first of all, one must be able to understand some of the symptoms of anxiety, for instance, loss of breath, stress, fear and nervousness. Some of the breathing techniques that could be helpful and that could have an immediate effect are; “Instead of inhaling in and out, exhale in order to push air out of the lungs. Try to exhale longer than inhaling,” Nkurunziza says. He explains that breathing through the abdomen is also a great exercise. It will require space, which is why you can opt to lie on the floor or on the bed, thereafter put pillows underneath your head and knees then put one hand under your rib and another over your heart. Inhale and exhale through your nose, make sure your stomach and chest move as you breathe. He carries on that meditation is also good for anxiety. You can do this by sitting in a calm environment listening to recordings of meditation music (these are usually available on YouTube). This can assist your body to relax while visualising a calmer situation. Nkurunziza also recommends deep breathing; this requires you to lie down, if possible eyes closed, breathe through the nose with your mouth closed and try to count a few seconds then exhale. Aniket Ukey, a fitness consultant in Kigali, says deep breathing is an effective way, yet very simple to do. It requires you to do it anywhere, while sitting, standing up, or lying down. He notes that in order to keep deep breath, a person can relax the tummy, place one hand just beneath the ribs. Then breathe in slowly and deeply through the nose, noticing the hand rise. Breathe out through the mouth, noticing the hand fall. Doctors usually recommend diaphragmatic breathing to people with a lung condition known as chronic obstructive pulmonary disease. A 2017 study found that it could also help reduce anxiety. With diaphragmatic breathing, doctors highlight that a person should start either sitting up or lying down. Then they can place one hand on the tummy and the other on the upper chest. Breathe in through the nose, focusing on the tummy rising. Breathe out through pursed lips, focusing on the tummy lowering and repeat the cycle. Very Well Health states that teddy bear breathing for kids is a technique that can be used for children. It requires them to lie on their back, place one hand on the chest, and place a teddy bear on their belly button. Then close their eyes and relax their whole body. Breathe in slowly through the nose. The teddy bear should rise, but the chest should not. When the little ones have taken a full, deep breath, they should hold it, count to three, then slowly breathe out and repeat until they feel relaxed. Ukey says that mindful breathing is also a must do as it may help fight insomnia and improve sleep. Mindfulness meditation involves focusing on your breathing and bringing your mind’s attention to the present without drifting into concerns about the past or future. He also explains that mindful breathing is a very basic yet powerful mindfulness meditation practice. The idea is simply to focus your attention on your breathing—to its natural rhythm and flow and the way it feels on each inhale and exhale. Ukey says focusing on the breath is particularly helpful because it serves as an anchor—something you can turn your attention to at any time if you start to feel stressed or carried away by negative emotions. “Find a relaxed, comfortable position, notice and relax your body and tune into your breath. While doing this, you might notice that your mind may start to wander. Stay here for five to seven minutes,” he says. A study involving 36 university students found that both daily mindful breathing and cognitive reappraisal practice helped reduce test anxiety. In addition, the mindful breathing and cognitive reappraisal practices were effective in reducing test anxiety.
