如果您因焦虑而感到喘不过气来，有些呼吸技术可以缓解症状并开始感觉更好。

让我们看一下您可以在一天中的任何时候可以做的几个，或为自己建立更长的时刻。

深入吸入可能并不总是让您平静下来。深呼吸实际上与交感神经系统有关，该系统控制着战斗或飞行的反应。但是呼气与副交感神经系统有关，这影响了我们身体放松和平静的能力。

太快的深呼吸实际上会导致您hyperventilate。过度换气减少流向大脑的富氧血液的量。

当我们感到焦虑或承受压力时，即使我们试图做相反的事情，呼吸太多并最终会变得过度换气。

  1. 在深呼吸之前，请尝试彻底的呼气。将所有空气从肺部推出，然后只需让您的肺部吸入空气即可。
  2. Next, try spending a little bit longer exhaling than you do inhaling. For example, try inhaling for four seconds, then exhale for six.
  3. 尝试这样做两到五分钟。

该技术可以在任何适合您的位置上完成，包括站立，坐或躺下。

Breathing from your diaphragm(the muscle that sits just beneath your lungs) can help reduce the amount of work your body needs to do in order to breathe.

要学习如何从膜片上呼吸：

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  1. For comfort, lie down on the floor or bed with pillows beneath your head and knees. Or sit in a comfortable chair with your head, neck, and shoulders relaxed, and your knees bent.
  2. 然后，将一只手放在肋骨笼子下，一只手放在您的心脏上。
  3. Inhale and exhale through your nose, noticing how or if your stomach and chest move as you breathe.
  4. Can you isolate your breathing so you bring air deeper into your lungs? What about the reverse? Can you breathe so your chest moves more than your stomach?

最终，您希望您的胃在呼吸时移动，而不是胸部。

练习腹部呼吸

  1. 如上所述坐下或躺下。
  2. Place one hand on your chest and one hand on your stomach somewhere above your belly button.
  3. Breathe in through your nose, noticing your stomach rise. Your chest should remain relatively still.
  4. 嘴唇钱包，通过嘴巴呼气。尝试让胃肌肉在呼吸结束时将空气推出。

为了使这种呼吸变得自动，您需要每天练习。尝试每天三到四次进行练习，持续10分钟。

If you haven’t been using your diaphragm to breathe, you may feel tired at first. It’ll get easier with practice though.

When deep breathing is focused and slow, it can help reduce anxiety. You can do this technique by sitting or lying down in a quiet, comfortable location. Then:

  1. 请注意，当您正常吸气和呼气时感觉如何。精神扫描你的身体。您可能会感到自己从未注意到的身体紧张。
  2. 通过鼻子缓慢而深呼吸。
  3. 注意您的腹部和上半身膨胀。
  4. Exhale in whatever way is most comfortable for you, sighing if you wish.
  5. 这样做几分钟，注意腹部的兴衰。
  6. 在呼气过程中选择一个以重点关注和发声的单词。诸如“安全”和“镇定”之类的词可能有效。
  7. Imagine your inhale washing over you like a gentle wave.
  8. Imagine your exhale carrying negative and upsetting thoughts and energy away from you.
  9. When you get distracted, gently bring your attention back to your breath and your words.

Practice this technique for up to 20 minutes daily when you can.

Another form of breathing that stems from the ancient practice of pranayama yoga is equal breathing. This means you’re inhaling for the same amount of time as you’re exhaling.

You can practice equal breathing from a sitting or lying-down position. Whichever position you choose, be sure to get comfortable.

  1. Shut your eyes and pay attention to the way you normally breathe for several breaths.
  2. Then, slowly count 1-2-3-4 as you inhale through your nose.
  3. Exhale for the same four-second count.
  4. As you inhale and exhale, be mindful of the feelings of fullness and emptiness in your lungs.

当您继续练习同等呼吸时，第二个计数可能会有所不同。确保保持吸气并呼气。

Resonant breathing, also called coherent breathing, can help you calm anxiety and get into a relaxed state. To try it yourself:

  1. 躺下并闭上眼睛。
  2. Gently breathe in through your nose, mouth closed, for a count of six seconds.
  3. Don’t fill your lungs too full of air.
  4. 呼气六秒钟，让您的呼吸缓慢而轻轻地离开身体。不要强迫它。
  5. 继续长达10分钟。
  6. Take a few additional minutes to be still and focus on how your body feels.

Yogais a wellness practice with ancient roots, and breathing is at the heart of each variation of yoga.

One form of yoga, pranayama, includes multiple breathing variations that may help with anxiety. Some of these include lengthened exhale and equal breathing (both featured above), as well as lion’s breath and alternate nostril breathing (nadi shodhana).

Lion’s breath involves exhaling forcefully. To try lion’s breath:

  1. Get into a kneeling position, crossing your ankles and resting your bottom on your feet. If this position isn’t comfortable, sit cross-legged.
  2. Bring your hands to your knees, stretching out your arms and your fingers.
  3. 通过鼻子呼吸。
  4. 通过嘴呼吸，让自己发声“哈”。
  5. 在呼气过程中，尽可能宽的嘴巴张开舌头，将舌头伸开，将其向下伸向下巴。
  6. 呼气时，专注于额头中间（第三只眼）或鼻子的末端。
  7. Relax your face as you inhale again.
  8. Repeat the practice up to six times, changing the cross of your ankles when you reach the halfway point.

尝试alternate nostril breathing, sit down in a comfortable place, lengthening your spine and opening your chest.

Rest your left hand in your lap and raise your right hand. Then, rest the pointer and middle fingers of your right hand on your forehead, in between the eyebrows. Close your eyes, inhaling and exhaling through your nose.

  1. Use your right thumb to close the right-hand nostril and inhale slowly through the left.
  2. Pinch your nose closed between your right thumb and ring finger, holding the breath in for a moment.
  3. 用右环手指闭合左鼻孔，并在右边呼气，等待片刻，然后再吸气。
  4. Inhale slowly through the right nostril.
  5. Pinch your nose closed again, pausing for a moment.
  6. Now, open the left side and exhale, waiting a moment before you inhale again.
  7. Repeat this cycle of inhaling and exhaling through either nostril up to 10 times. Each cycle should take up to 40 seconds.

有些人使用guided meditationto alleviate anxiety by interrupting patterns of thinking that perpetuate stress.

You can practice guided meditation by sitting or lying in a cool, dark, comfortable place and relaxing. Then, listen to calming recordings while relaxing your body and steadying your breathing.

引导冥想recordings help take you through the steps of visualizing a calmer, less stressed reality. It can also help you gain control over intrusive thoughts that trigger anxiety.

Meditation can help you establish new habits and patterns of thinking. If you’d like to try it yourself, UCLA has guided meditation recordings可在此处流式传输。

If you’re experiencing anxiety or panic attacks, try using one or more of these breathing techniques to see if they can alleviate your symptoms.

如果你的焦虑持续或恶化,美联社pointment with your doctor to discuss your symptoms and possible treatments. With the right approach, you can regain your quality of life and control over your anxiety.