Characterized by anxiety, the symptoms of obsessive-compulsive disorder (OCD) include recurrent or unwanted thoughts and repetitive behaviors such as counting, cleaning and hand washing. Failure to perform these rituals results in increased--sometimes debilitating--anxiety. According to the National Institute of Health, stress management techniques such as breathing exercises can help calm people with anxiety disorders.
Relaxed
Relaxed breathing requires deep intake and slow breath release using diaphragm muscles. This technique expands your lungs and slows your breathing, resulting in more oxygen intake and reduction in the use of chest, shoulder and neck muscles, according to Mayo Clinic.com. Practice relaxed breathing in a comfortable sitting position or lying down. Many people use relaxed breathing as part of meditation. Focusing attention on your breathing distracts you from obsessive thoughts, thus reducing anxiety.
Belly
Belly breathing reduces anxiety and OCD symptoms by focusing attention on the slight rise and fall of the stomach as air moves in and out of the lungs. Unlike relaxed breathing, belly breathing must be done lying down. Lie on your back with small pillows placed under your knees and neck. Place your hands on your belly just below the ribcage. Breathe in, feeling the stomach under your hands rise slightly. Breathe out, slowly feeling the belly reduce. For best results, practice belly breathing for five minutes, suggests the University of Missouri.
Four-Seven-Eight
Because OCD symptoms can occur anywhere, including at work, riding a bus or sitting in an airplane, the Four-Seven-Eight relaxation technique offers the advantage of requiring only that you sit while practicing it, although you may lie down if you prefer. Keep your back straight and place your hands on your lap or thighs. Look forward without focusing on anything specific or partially close your eyes. Inhale slowly through your nose for a count of four. Hold your breath for a count of seven, and then exhale slowly through your mouth for a count of eight. As you exhale, release anxiety and negative thoughts. Repeat 10 to 12 times.
