Lamaze Breathing for Anxiety: What Is It?
The word “laziness” comes from the Latin lazus meaning “slow.” This means that when you are feeling anxious or stressed out, your mind may not be able to concentrate well enough to do things at their best. You might feel like you have no energy to get anything done. If this happens often, it could cause problems with work or school.
You might even start to feel like you’re losing control over your life. This is called being “stressed out.” You may think that something bad will happen if you don’t take care of yourself.
This could lead to depression, which in turn would make you feel worse. Depression is a very common symptom of stress and anxiety disorders.
So what’s the solution?
Lamaze Breathing (also known as Relaxation Breathing) is a technique used to relieve stress and anxiety. It involves taking deep breaths through your nose while relaxing your body. This helps you relax your nervous system, which then allows you to perform better at work or school.
What Are Some Benefits of Lamaze Breathing?
1.) Stress Relief: When you are stressed out, it feels like there is too much pressure building up inside of you. You can’t think clearly and it feels like something bad is going to happen any minute now. If you are anxious about a test that you have to take soon, this could cause you to do worse on it than you would have if you weren’t feeling stressed out. This is why relaxation techniques like lamaze breathing are helpful in relieving stress and anxiety. After practicing this technique, you should notice that you feel more relaxed and in control of your life.
2. Relaxation: When you are relaxed, your body is more at ease.
As a result, you should feel more comfortable in your environment. You should also be able to do better in the things you are passionate about. For instance, if you’re a musician, you should be able to play your instrument with more fluidity. If you’re an athlete, you should have better coordination and stamina when it comes to your sports.
3. Better Circulation: When you are relaxed, the blood flows more easily through your body.
As a result, you will feel more energetic during the day. This will make it easier for you to concentrate and stay motivated on the things you need to do.
When you’re relaxed, your whole body also feels warmer. This is especially beneficial during cold winter months when you need that extra bit of heat to keep warm.
4. Better Allergy Relief: During the spring and summer, many people suffer from seasonal allergies.
You may find that when you’re relaxed, your nose doesn’t get as stuffy and your eyes don’t get as itchy.
What Is the Technique for Relaxation Breathing?
Step 1: Find a Quiet Place: Make sure you are in a quiet, comfortable place where you will not be disturbed. Turn off your cell phone and any other electronic devices. Make sure you won’t be disturbed for at least 15 minutes.
Step 2: Sit Up Straight: Find a chair that is comfortable, or you can even sit on the floor with your back against the wall. Make sure your back is as straight as possible.
You don’t want to slouch because this could make you feel more tired and uncomfortable.
Step 3: Close Your Eyes: This will help you clear your mind. It is also a sign to your body that it can start to relax.
Step 4: Breathe Deeply: Slowly breathe in through your nose for a four count. Then, exhale through your mouth for an eight count.
Do this at a steady pace and focus on how your body feels as the air flows in and out. Let any worries or thoughts leave your mind as you do this.
Step 5: Visualize a Happy Memory: Think of a positive memory that makes you happy. Perhaps it’s something that makes you laugh, or it can even be a relaxing moment that you enjoyed.
Replay this moment in your head as you focus on your breathing.
Step 6: Do Some Calming Tones: Now, make sounds out loud. You can say “ha” or “hum.” Do this while breathing deeply and focusing on your happy memory.
Step 7: Do Some Calming Yoga Breathing: This is called the yogic breathing and consists of a three part breath (in through your nose, hold for a four count, out through your mouth for an eight count). This will bring you to a more relaxed state.
Step 8: Put It All Together: Put all these techniques together by doing some calming tones as you do the yogic breathing. Allow this to take you into a more relaxed state of being.
Step 9: Stay Relaxed: Continue doing this until you feel completely relaxed.
Keep in mind that this technique may not work for everyone. However, there are additional techniques you can try if relaxation breathing doesn’t seem to help you.
Biofeedback training is another technique that involves using technology to make your body do what it is you want it to do. For example, with biofeedback training, you can learn how to control your blood pressure through sounds or pictures on a machine. You may also want to consider taking yoga classes. Yoga is a proven way to relax your body and mind.
In addition to these techniques, you can try aromatherapy. Essential oils have been used for centuries for healing purposes.
You can find many types of oils, but the most relaxing ones include lavender, chamomile, and jasmine. There are several ways you can enjoy the scent of these oils. For example, you can put a few drops of the oil(s) of your choice on a handkerchief and inhale as necessary. You can also buy oil burners that diffuse the scent into the air, or you can buy bath oils and apply them to your bath water.
You can also try listening to music. Music therapy has been used for years to treat a wide range of medical conditions.
Music can be very soothing and calming, especially for those who play or listen to it on a regular basis.
Lifestyle changes are another way to try to relax from stress and anxiety. These changes include things like getting enough sleep, eating healthy foods, and exercising on a regular basis.
Taking the time to learn how to unwind from stressful situations can be very beneficial for your overall health and well-being. By implementing some, or all, of the strategies listed above, you will be able to live a happier life.
Relaxation techniques can be very useful in helping to manage your stress and anxiety levels, as well as helping you sleep better.
Anxiety is a disorder that affects millions of people every day. It can manifest in different types of symptoms: from restlessness to irritability and much more.
If you suffer from anxiety, you may also suffer from depression or even panic attacks. In fact, many people with anxiety disorders go to extreme lengths to try to cure their issues. In many cases, they may even overmedicate themselves in an attempt to feel better. If you are one of these people, you may want to stop and take a look at alternative treatments for anxiety.
The first thing you may want to do is find a psychotherapist who specializes in treating anxiety disorders. This specialist can help you learn how to cope with your disorder in the most productive way.
In many cases, they may even be able to refer you to a psychiatrist who can prescribe the necessary medication to help you overcome your anxiety. However, if you want to try an alternative route, there are many things you can do to help yourself cope with your feelings and thoughts.
One thing you can do is participate in relaxation techniques. One common technique is known as “autogenic training.” This technique involves counting slowly to ten, while you inhale and exhale deeply.
As you count, you think about one part of your body, such as your toes. This will help you concentrate on the feeling of your toes and this sensation will slowly move up your body until it reaches your head. Another thing you can do is engage in “deep breathing.” This is a technique that involves slowly breathing in and out. It might help you to sit down with your eyes closed as you practice this.
Another thing you can try is exercise. Many people often think that exercise will only worsen their anxiety, but this isn’t always true.
In fact, exercise produces endorphins, which are hormones that make you feel good. There are many types of exercise you can do. Walking is a good one because it is low impact and still gets your heart rate up. If you want, you can also engage in things like running or going to a gym and working out.
There are also lifestyle changes you can make in order to manage your anxiety better. For instance, if you are able to, you may want to quit your job and find another one that is more suitable to your needs.
You might also need to make some major changes in your personal life. For example, if you are in a relationship that is stressful, you may want to leave that person. If you have demanding parents or children, you may need to set some boundaries because being taken advantage of can cause a great deal of stress as well.
For some people with anxiety disorders, support groups can be a good place to get help and information. Most support groups are free and sometimes even led by survivors.
You can find support groups in your area by checking out mental health sites on the Internet or by asking your doctor for recommendations. If you don’t live near any support groups, you can always consider joining an Internet chat room to meet others who may be able to relate to your experiences and help you in your healing process.
These are just a few suggestions of alternative forms of treatment for anxiety. Of course, if you ever feel like your anxiety is getting out of hand and you feel like you need immediate professional help, make sure to contact your doctor immediately.
They will probably be able to refer you to a good therapist or psychiatrist in your area.
Tip #1: Deep Breathing:
One good way to manage anxiety attacks is through breathing. Our breath is the main thing that controls how we feel.
Our brain associates certain feelings with the breath. For example, if one takes a sharp breath in, chances are you are probably scared or anxious about something. On the other hand, if you breathing is slow and regular, this most likely means you are calm and relaxed.
In addition, breathing in a specific manner can help you to manage your feelings and thoughts. One of these ways is called “square breathing.” This is where you breathe in for four seconds, hold your breath for four seconds, breath out for four seconds, and then hold it out for four seconds.
There are other types of breathing that you can do as well that may be more suitable for you. Some of these include:
Water Breathing: This is a type of breathing where you imagine yourself underwater. This technique requires you to put both of your hands in front of you and put your forearms against each other.
As you exhale, swirl the air around both arms in a counterclockwise motion. Then, as you inhale, swirl the air in a clockwise motion. Repeat this until your anxiety begins to subside.
Rock Breathing: This type of breathing involves you sitting in a comfortable position and making movements similar to those of a rocking chair. While breathing in, you thrust your chin in your neck.
While breathing out, you relax your chin. As your chin goes out, you tilt your head backwards slightly and as you breathe in you tilt your head slightly forward and then back again as you breathe out.
Sources & references used in this article:
Lamaze breathing by JA Lothian – The Journal of Perinatal Education, 2011 – connect.springerpub.com
Lamaze breathing: what every pregnant woman needs to know by JA Lothian – The Journal of perinatal education, 2011 – search.proquest.com
A laboratory analysis of response to pain after training in three Lamaze techniques by EL Worthington Jr, GA Martin – Journal of psychosomatic research, 1980 – Elsevier
The effects of breathing techniques training on the duration of labor and anxiety levels of pregnant women by S Cicek, F Basar – Complementary therapies in clinical practice, 2017 – Elsevier
Lamaze breathing coach by DL Fletcher – US Patent App. 13/858,999, 2014 – Google Patents
Coping with pain: A component analysis of Lamaze and cognitive-behavioral procedures by CI Stone, DA Demchik-Stone, JJ Horan – Journal of Psychosomatic …, 1977 – academia.edu
Application of Semireclining Lithotomy Position Combining with Lamaze Breathing Methods in Second Stage of Labor [J] by X WEI, M QI, X WANG – Journal of Nursing, 2010 – en.cnki.com.cn