Oxygen plays a crucial role in your circulatory and respiratory systems. It helps to purify your blood and assists with the elimination of waste products. According to the Help Screens, a program for students at the University of South Florida developed by Carlos P. Zalaquett, Ph.D, improper oxygen consumption can lead to fatigue and anxiety due to the buildup of harmful waste products. Additionally, irregular breathing caused by stress and anxiety can actually exacerbate these conditions. Certain breathing techniques may help to relieve anxiety by invoking your body's natural relaxation response and promoting healthy circulation through an increased intake of oxygen.
Abdominal Breathing
Abdominal breathing is one of the easiest breathing techniques to increase your blood oxygen levels and decrease anxiety. According to the University of Maryland Medical Center, deep abdominal breathing helps your body to relax and calm down. To perform a simple deep breathing exercise, lie on your back on a mat on the floor on your bed. Place one hand on your abdomen. Close your eyes and inhale deeply through your nose. Focus on filling the belly area first, then the chest. Allow your chest and shoulders to expand. Pause at the top of your inhale for a second or two, then exhale through your mouth, emptying your lungs completely. Breathe like this for several minutes.
Squeeze and Breathe
According to Breathing-Exercises.com, the squeeze and breathe breathing technique can help to reduce anxiety levels and help to more effectively transport oxygen to your vital organs. It helps to calm your mind and promotes your relaxation response. To perform this technique, sit on a chair with an erect posture. Relax your tongue, jaw and belly. Don't try to hold your belly in, just let it hang out. Place your hands on your ribs and your thumbs on your back by your kidneys, located just below your back ribs. Inhale through your nose, and gently squeeze your hands, feeling the expansion of your rib cage. Try to expand your hands with your breath. Exhale slowly. Take several slow, deep breaths using this technique.
The Relaxing Sigh
According Zalaquett, sighing is your body's natural way of indicating that you are not getting enough oxygen. Conscious sighing can help to alleviate anxiety, release tension and help you to relax. To perform this simple exercise, sit or stand with your spine straight and your head in line with your neck. Inhale and sigh as deeply as you can, letting the air rush out of your body. Breathe in naturally, and repeat this process several times.
