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AnxietyThought

@majestic_tummy

Iam suffering with severe and sensitive generalized anxiety disorder and obsessive intrusive fearful and unwanted thoughts.

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Anonymous

Walk krlo juice peelo

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🍻 @analyst_

I had GAD…these 5 breathing exercises will help you with it

1. Deep Breathing: Sit or lie down in a comfortable position. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest relatively still. Exhale slowly through your mouth, letting your abdomen fall. Repeat for several breaths, focusing on the sensation of your breath and gradually lengthening each inhale and exhale.

2. 4-7-8 Breathing: This technique involves inhaling for a count of 4, holding the breath for a count of 7, and exhaling for a count of 8. Start by exhaling completely, then inhale through your nose for 4 counts, hold your breath for 7 counts, and exhale slowly through your mouth for 8 counts. Repeat the cycle several times, feeling a sense of relaxation with each exhale.

3. Box Breathing: Visualize a box with four equal sides. Inhale deeply through your nose for a count of 4, hold your breath for a count of 4, exhale slowly through your mouth for a count of 4, and then hold your breath again for a count of 4. Repeat this pattern for several rounds, focusing on the rhythmic pattern of your breath.

4. Alternate Nostril Breathing (Nadi Shodhana): Sit comfortably with your spine straight. Use your right thumb to close your right nostril and inhale deeply through your left nostril. At the top of your inhale, close your left nostril with your right ring finger, release your thumb, and exhale through your right nostril. Inhale through your right nostril, then close it with your right thumb, release your ring finger, and exhale through your left nostril. Repeat this cycle for several rounds, alternating nostrils with each breath.

5. Belly Breathing: Lie down on your back with your knees bent and feet flat on the floor. Place one hand on your chest and the other on your abdomen. Take slow, deep breaths, allowing your abdomen to rise as you inhale and fall as you exhale. Focus on the gentle rise and fall of your belly with each breath, allowing any tension to melt away.

Practice these breathing exercises regularly, especially during times of heightened anxiety, to help promote relaxation and alleviate symptoms of GAD.

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