7 natural ways against anxiety

How to specifically get rid of fears and feel more relaxed and happy!

Every one of us has anxiety sometimes. Triggered by bad news, upcoming exams,
changes at work, unforeseen events, etc. Being afraid from time to time seems to be in human nature, but if this fear becomes chronic and accompanies our everyday life, we get sick and often see no light at the end of the tunnel.

It can hit us at any age, often anxiety is also coupled with hormonal imbalances, poor nutrition, medication and genetic predisposition.

That’s why it’s important to talk about it, find out where the anxiety comes from and do something about it. Targeted methods can help us live anxiety-free and be more relaxed and happy!

Over the next few weeks I will share with you

7 natural ways against anxiety

to become more relaxed and calm! And in times like these more valuable than ever!

"Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold of your mind again.”

Thích Nhất Hạnh

Breathing therapy - the first path

Our breath is our constant companion in life. Between our first breath and our last breath are millions of breaths that influence our life in many different ways.

We can survive some time without food, water and light, but only a few minutes without our breathing.

How does our breathing actually work?

At rest, adults breathe about 12 to 15 times per minute. With each breath, our body is supplied with oxygen-rich air, while in return “used” air rich in carbon dioxide is released.

When we breathe in, the air passes through our mouth or nose, then down the trachea into the airways (bronchi) of our lungs. During nasal breathing, the inhaled air is cleaned, moistened and warmed by the fine hairs and mucous membranes. In the lungs, the air is then passed through the bronchi to the alveoli, where the vital exchange of oxygen (O2) and carbon dioxide (CO2) takes place.

What actually controls our breathing?

The respiratory center in the brain controls our breathing. To do this, chemical sensors called chemoreceptors, which are located in the blood vessels, report our carbon dioxide and oxygen levels to the brain.

The carbon dioxide content is the most important for controlling breathing: If there is too much CO2 in the blood , the respiratory center increases the respiratory rate and the excess carbon dioxide can be released more into the air we breathe via the alveoli. Conversely, if the CO2 concentration is too low, the respiratory rate is reduced.

Although breathing is a so-called autonomous basic function of the body, it can be at least partially influenced voluntarily.

Since our breathing feels shallower and faster and our respiratory muscles tense when we are anxious, we can consciously influence our nervous system by learning calm, deep breathing.

So how does this work exactly?

Take a comfortable, pleasant sitting posture, the room temperature should be pleasantly warm and your clothes comfortable.

Now place both hands relaxed on your thighs or, as I like to practice, the left hand on the heart and the right hand on the belly.
Now you start to breathe in consciously, you feel how the chest rises, and then you breathe out again slowly and feel how your chest lowers. Once you have done this a few times and feel comfortable, you can start counting.
For example, count to 4 on the inhale and 6 on the exhale and repeat for at least 6 to 10 cycles. It is important that the exhalation is always longer than the inhalation.

Through this conscious breathing we can calm our nervous system, our heartbeat slows down, blood pressure drops and anxiety fades. Our muscles relax and our mind calms down.

It is important to repeat this breathing technique every day, at least for a few minutes, so that when anxiety arises, we can calm ourselves.

Please write me if you have any questions and share your experiences!

All the best and have a relaxing week!

Sincerely,
yours Nina

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