Anxiety Exercises to Help You Relax

Most people experience anxiety at some point in their lives. These exercises may help you relax and find relief.

Exercises for anxiety
Anxiety is a typical human reaction to stress. But too much anxiety can get in the way of living a healthy, happy life. If you feel caught up in your anxiety, try one or a few of the following exercises anytime and anywhere to find relief. The goal is to perform exercises that can quickly help you relax.

Why anxiety exercises work
They address your body’s stress responses — such as increased heart rate, rapid breathing, and tense muscles — and help replace them with what your body feels when you’re relaxed.

۱. Relax by breathing
When you’re feeling anxious, you might notice that your heart rate and breathing get a bit faster. You may also begin to sweat and feel dizzy or lightheaded. When you’re anxious, getting your breathing under control can relax both your body and mind.
To get your breathing under control when you’re anxious, follow these steps:
۱. Sit in a quiet and comfortable place. Put one of your hands on your chest and the other on your stomach. Your stomach should move more than your chest when you breathe in deeply.

۲. Take a slow and regular breath in through your nose. Watch and sense your hands as you breathe in. The hand on your chest should remain still while the hand on your stomach will move slightly.

۳. Breathe out through your mouth slowly.

۴. Repeat this process at least 10 times or until you begin to feel your anxiety lessen.

۲. Relax by visualizing
Have you ever heard the “finding your happy place” expression? Painting a mental picture of a place that makes you feel relaxed can actually calm your brain and body.
When you start to feel anxious, sit in a quiet and comfortable place. Think of your ideal place to relax. While it can be any place in the world, real or imaginary, it should be an image that you find very calming, happy, peaceful, and safe. Make sure it’s easy enough to think about so you can return to it in your mind when you feel anxious in the future.
Think of all the small details you’d find if you were there. Think about how the place would smell, feel, and sound. Envision yourself in that place, enjoying it comfortably.
Once you have a good picture of your “happy place,” close your eyes and take slow and regular breaths through your nose and out of your mouth.

۳. Relax your muscles
When you feel anxious, you might notice strain or tension in your muscles. This muscle stress can make your anxiety more difficult to manage in the moment you’re experiencing it. By relieving the stress in your muscles, you can usually reduce your anxiety levels.

To quickly relieve your muscle tension during moments of anxiety:
۱. Sit in a quiet and comfortable place. Close your eyes and focus on your breathing. Breathe slowly into your nose and out of your mouth.
۲. Use your hand to make a tight fist. Squeeze your fist tightly.
۳. Hold your squeezed fist for a few seconds. Notice all the tension you feel in your hand.
۴. Slowly open your fingers and be aware of how you feel. You may notice a feeling of tension leaving your hand. Eventually, your hand will feel lighter and more relaxed.

۴. Relax by counting