Anxiety Exercises (+PDF)

The current blogspot will be based on the question “what are the anxiety exercises?”. We will discuss the various anxiety exercises that can be used to reduce the symptoms of anxiety among individuals and various exercises that can help us from getting prone to anxiety in daily life situations.

What are the anxiety exercises?

Anxiety exercises are various techniques and interventions that are used to overcome the short term and long term side effects of anxiety among individuals. 

Anxiety exercises are individual efforts to keep themselves from facing the adverse effects of anxiety. These exercises help us to manage and cope with the side effects of anxiety in our routine life.

What are the various anxiety exercises?

Following are some of the anxiety exercises that can be used to manage anxiety related responses and prevention of anxiety. The anxiety exercises are:

  • Deep breathing exercise for anxiety reduction
  • Shallow breathing exercise for anxiety reduction
  • Alternate nostril breathing exercise for anxiety reduction
  • Counting and breathing exercise  for anxiety reduction
  • Progressive muscle relaxation exercise for anxiety reduction
  • Meditation exercise for anxiety reduction
  • Breathing through visualizing exercise for anxiety reduction
  • Relax by counting exercise for anxiety reduction 
  • Relax by being present minded exercise for anxiety reduction
  • Self care exercise for anxiety reduction
  • Emotional regulation exercise for anxiety reduction
  • Mindfulness exercise for anxiety reduction
  • Art and play techniques for anxiety reduction

Deep breathing for anxiety reduction

Deep breathing exercises have been best suggested for reducing anxiety. In a deep breathing exercise an individual slowly takes a deep breath by lying on a flat surface and placing one hand on the chest and the other on the stomach. The individual lets the air go through the nostril deep down to the parts of the lungs. This will make the hand on your chest move as air gets filled in the lungs.

Breathe out of your mouth by exhaling through your lips. Exhale all the air that you inhaled. 

This deep breathing exercise for reducing anxiety can be done from 3-10 times. It has to be done with a slow speed so that an individual is able to feel relaxed.

Shallow breathing for anxiety reduction

The shallow breathing exercise for anxiety reduction calls for taking breaths in a quick manner. The shallow breathing exercise for anxiety reduction is based on taking shallow breath that are limited to the chest

The individual tends to feel relaxed and distracted as they breathe in and breathe out quickly while focusing on the inhaling and exhaling process distracts them from their anxiety.

Alternate nostril breathing for anxiety reduction

The alternate breathing exercise for anxiety reduction is based on breathing in from one nostril while pacing a finger on the other nostril and exhaling from the other nostril while placing a finger on the first nostril.

Inhaling from one nostril and exhaling from another nostril alternatively while sitting in a quiet place, enables an individual to relax and get distant from their anxiety feelings.

It is always suggested to do 10 rounds of alternate nostril breathing exercise. 

Counting and breathing for anxiety reduction

The counting while breathing exercise for anxiety reduction involves counting your breaths as you inhale in the air.

An individual usually counts from 1 to 5 after inhaling and before exhaling the air while sitting calmly at a quiet place with their eyes closed

Again while exhaling, the individual counts from 1 to 5 as he lets the trapped air out of the body. 

While inhaling and exhaling relax the individual, counting helps them to remain present minded and distract themself from the anxiety source..

Progressive muscle relaxation for anxiety reduction

The progressive muscle relaxation exercise for anxiety reduction is highly recommended. It is a higher form of achieving calmness and peace through orogressive muscle relaxation.

An individual sits in a quiet place with closed eyes. He is then instructed to focus on the muscular tension in his body as a result of anxiety.

The goal of progressive muscle relaxation technique is to enable an individual to feel relaxed through simultaneously focusing on the tensed muscles and taking them to an anxiety free state.

The progressive muscle relaxation technique requires a person to be calmly seated and start with the toes and go upwards towards their head or start with their head and come down towards their toes focusing on every major muscle of the body. 

The individual contracts every muscle for 10 seconds and relaxes every muscle of their body as they move up to their other body muscles.

Through progressive muscle relaxation for anxiety reduction, individuals develop an insight about the tension and relaxation of muscles and the associated feelings.

Meditation for anxiety reduction

Meditation or yoga for anxiety reduction is a great way to connect to the inner soul and feel at peace. 

If you’re open to trying yoga for anxiety and stress relief, check out these top Yoga DVDs.

Meditation helps an individual to feel more focused on their mind and body and the feelings within.

An individual is required to sit calmly with a free mind and breathe in and breathe out. They do n’t let their mind wander rather keep it focused on their body. Individuals observe their breath and sit quietly for the pleasant and unpleasant feelings in the body to settle down.

Meditation exercise is much recommended for anxiety reduction during the middle of the day to relax one down. Check the list of helpful meditation apps that have reduced anxiety in people.

Breathing through visualizing for anxiety reduction

Imagining a safe place or a place that makes you feel pleasure while doing breathing exercise is also a great way to reduce anxiety.

Imagining a place that makes one person feel more calm and at peace enables a person to get rid of the unpleasant feelings of fear and anxiety.

Relax by counting for anxiety reduction

Counting random objects around yourself is another anxiety reduction exercise. An individual can count trees on their way to the test center or a child can count the blocks in a box to distract themselves at school when the mother has left.

Relax by being present minded for anxiety reduction

Living in here and now allows being mindful of your experiences. Being present minded and focusing on whatever is being done at the moment is a great way to reduce anxiety symptoms.

Living in the here and now enables a person to focus more on the present day and thus the person worries less about the future incidents.

Self care for anxiety reduction

Self care activities are a great source of reducing anxiety and getting distracted from the source of anxiety. 

Self care activities help a person to feel more relaxed and at peace.

Some of the self care exercises include:

  • Head massage
  • Body massage
  • Pedicure
  • Manicure
  • Facials

Emotional regulation for anxiety reduction

Anxiety is often an exaggerated response to an otherwise natural or neutral stimuli. In order to manage and prevent anxiety, learning emotional regulation can be of great help to rid oneself off from the constant state of worry and apprehension.

Some of the emotional regulation exercises for anxiety reduction are :

  • Forming alternate positive thoughts to the negative unpleasant thoughts
  • Recording your emotional experiences and the associated reactions
  • Changing reactions into responses

Mindfulness techniques for anxiety reduction

The mindfulness techniques for anxiety reduction call for focusing on the wise mine and living in the here and now. Individuals with anxiety can practice mindfulness to calm themselves down in response to the triggering events that push them to an anxiety state.

Some of the mindfulness techniques for anxiety reduction include:

  • Making a list of pleasurable activities and doing what pleases you to reduce anxiety.
  • Utilizing the 6 senses of touch, sound, smell, vision and hearing to feel relaxed.
  • Eating something, listening to something, touching something, seeing any scenery or smelling your favorite aromas are all ways to reduce anxiety and get distracted for the unpleasant feelings of constant worry

Art and play techniques for anxiety reduction

Art and play techniques are a great source of anxiety reduction among adults and kids. Through various projective techniques of coloring and drawing, an individual is better able to feel relaxed and calm.

Some of the art and play techniques use for anxiety are :

  • Bubble making with soap water
  • Playing with stress balls
  • Coloring your feeling freely on a paper
  • Scribbling on a paper
  • Playing with a play dough
  • Playing with slime
  • Hand painting
  • Dancing
  • Diary writing
  • Drawing your anxiety

Conclusion:

The present blogspot discussed and elaborated on various exercises that are used to relax anxiety. We learned how breathing, mindfulness, emotional regulation, progressive muscle relaxation and play techniques can help us reduce and manage our anxiety responses to various stimuli.

Here we list the best gadgets for anxiety, including smartwatchs as FitBit, singing bowls, and other things to buy for anxiety.

Frequently asked questions (FAQs): Anxiety Exercise

What exercise is best for my anxiety?

Breathing exercises and meditation are best suggested for dealing with anxiety.  Similarly, going for a walk in fresh air and swimming also aid in managing anxiety.

How can I calm my anxiety fast?

Anxiety can be calmed down at its quickest through the following ways:

  • Inhale and exhale while counting
  • Change your physical situation
  • Talk to a friend to vent out negative feelings
  • Count objects around you in the environment

What activities help with anxiety?

The following activities help to reduce anxiety

  • Journal writing
  • Going for a jog
  • Cycling
  • Cooking
  • Doing pleasurable activities

Citations

https://medicine.umich.edu/sites/default/files/content/downloads/Relaxation-Skills-for-Anxiety.pdf
https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety
https://www.healthline.com/health/anxiety-exercises#takeaway
https://healthblog.uofmhealth.org/wellness-prevention/3-easy-exercises-for-anxiety-relief-you-can-use-anywhere

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