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Meditation Exercises For Anxiety: How To Do It

An example of a mental health issue is anxiety disorders. If you have an anxiety disorder, you can experience fear and anxiety in response to certain things and situations.

You might also notice physical symptoms of anxiety, such as a racing heart or sweating. It's normal to experience some anxiety.

If you have to deal with a problem at work, go to an interview, take an exam, or make a major decision, you might feel anxious or nervous.

Anxiety, on the other hand, may be helpful. Anxiety, for example, aids us in recognising risky circumstances and focusing our attention, allowing us to remain healthy.



An anxiety disorder, on the other hand, goes beyond the normal nervousness and fear you can experience from time to time.

When a person suffers from anxiety, he or she develops an anxiety disorder. Researchers are also trying to figure out why this happens. It may be caused by women's hormones, especially those that fluctuate during the month.

The hormone testosterone can also play a role in men having more of it, and it has been shown to reduce anxiety. It's also possible that because women are less likely to seek help, their anxiety grows.

Anxiety disorders are divided into five types:

Gad (Generalized Anxiety Disorder)

GAD (Generalized Anxiety Disorder) is an anxiety disorder marked by persistent anxiety, exaggerated worry, and stress, even though there is little or no cause for it.

Obsessive-Compulsive Disorder (OCD)

GAD (Generalized Anxiety Disorder) is an anxiety disorder marked by persistent anxiety, exaggerated worry, and stress, even though there is little or no cause for it.

OCD is an anxiety condition marked by repeated, unwanted thoughts (obsessions) and/or repetitive behaviors (compulsions). Hand washing, counting, inspecting, and cleaning are common repetitive activities conducted in the hopes of avoiding or removing obsessive thoughts. However, performing these so-called "rituals" only offers temporary relief

Panic Disorder

Panic disorder is an anxiety disorder marked by sudden and frequent episodes of extreme fear, as well as physical symptoms such as chest pain, heart palpitations, shortness of breath, dizziness, or abdominal discomfort.

Post-Traumatic Stress Disorder (PTSD)

It's a form of post-traumatic stress disorder that (PTSD) Aggressive personal attacks, natural or human-caused disasters, incidents, or military conflict are all examples of traumatic events that may lead to PTSD.

Social Anxiety Disorder

Anxiety disorder marked by overwhelming anxiety and intense self-consciousness in daily social settings is known as social phobia.

When a person is in the presence of other people, social anxiety can manifest in the most severe form. Fear of speaking in official or informal contexts, of eating or drinking in front of others, or of speaking in general are a few examples of instances in which social anxiety may be suppressed.

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Exercises That You Can Do To Overcome Anxiety

1. Deep Respiration Process

Get relaxed. Get comfortable. You can lie with a pillow under your head and knees on the back of your bed indoors.

Through your nose, breathe in. Allow the air to fill your belly. Through your nose, breathe out. On your belly, place one hand. Feel your belly rising as you breathe in. Take three more breaths absolute and deep.

2. Quieting Response

Take quieting response on the 'stress scene' like driving a car on the Beltway 20 km an hour, with the bumpers on either side. Think of yourself as a driver, moving your brain to a proper gear for homeostasis or natural equilibrium.

3. A Peaceful Response (QR)

You may want another person to coach you with the directions when you first practice QR.

  • To practice QR: To practice
  • Comfortably sit on the floor, feet down, hands-on thighs comfortable.
  • Close your eyes for the next minute and keep them closed.
  • Take a profound breath and hold it and
  • make your dominant hand a fist.
  • Slowly exhale as you picture a horizontal chest line or a relaxing area.
  • Think of the body, from chest to bowels to calves, legs, ankles, and feet as you exhale slowly. When you exhale, relax your fist steadily.
  • This is it. This is it. Sit still, feel your body for a while. Only once or twice, now, try it again.
  • Don't wait for results immediately. Results need to be done.

4. Mindful Breathing

Very simple but effective meditation practice is attentive breathing. The idea is to concentrate your attention on the normal rhythm and movement of your breath and the way you feel it inhales and exhales and cares to breathe, to be attached to the present moment, so you can let go of worries about the past and future.

Conscious breathing has shown that anxiety is reduced, burnout aids, pain relievers are provided and negative thinking is reduced.

How should I do it?

When you slowly and deeply inhale, return to a spot when you roll slowly, and lastly raise your head. You then hold your breath in this standing posture for just a few seconds. Slowly exhale, leaning from the tail, as you return to the original location. Notice how at the end of the workout you feel.

5. Diaphragmatic Breathing

Breath or 'belly breathing' means the stomach, muscles of the abdomen, and diaphragms are entirely involved in breathing.

This means that each inner breath deliberately pulls the diaphragm down. This makes the lungs fill more effectively by diaphragmatic breathing.

The Technique Of Diaphragm Breathing

  • Sit comfortable and relax head and neck with your knees bent and shoulders.
  • Place your upper chest with one hand and your rib cage with the other.
  • Slowly breathe in your nose to get your stomach out of your hand.

6. 4-7-8 Breathing

The technique of 4-7-8 respiration, also called "relaxing breathing," includes 4 seconds breathing, 7 seconds breathing, 8 seconds expiration. This respiratory pattern helps people to sleep or alleviate anxiety.

How Can I Do This?

  • Let your lips split first. Make a whispering sound, exhale your mouth entirely.
  • Then close your lips and inhale your nose quietly, when you are four in your head.
  • Then hold your breath for seven seconds.
  • Make a new quoting eight seconds out of your mouth.


Often everyone is anxious. It is a common part of the body's response to danger or risks. Respiratory exercises are one of the best solutions to anxiety. Most respiratory exercises are easy and can be done anywhere.

© 2022 Parusharam sagar

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