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31st May 2022

How Breathing Exercises Can Help Reduce Anxiety

In December, the Health and Safety Executive found that 822,000 workers in the UK experienced significant levels of anxiety, depression, and work-related stress from 2020 to 2021. [1] But although anxiety and other mental health conditions can be serious problems, there are many ways for people to alleviate their symptoms, such as breathing exercises. Breathing exercises can be made easier when coupled with breathing meditation music. If there’s no time to put on headphones, an anxiety breathing GIF can aid in doing a minute or two’s worth of breathing exercises to calm down. In whatever form they are done, be it with breathing meditation music or GIFs, these exercises can help those with anxiety control how their body reacts to the emotions.

how an anxiety breathing gif can help you calm down

In December, the Health and Safety Executive found that 822,000 workers in the UK experienced significant levels of anxiety, depression, and work-related stress from 2020 to 2021. [1] But although anxiety and other mental health conditions can be serious problems, there are many ways for people to alleviate their symptoms, such as breathing exercises. Breathing exercises can be made easier when coupled with breathing meditation music. If there’s no time to put on headphones, an anxiety breathing GIF can aid in doing a minute or two’s worth of breathing exercises to calm down. In whatever form they are done, be it with breathing meditation music or GIFs, these exercises can help those with anxiety control how their body reacts to the emotions.

Anyone can be affected by anxiety and can stand to benefit from the various techniques to reduce it, and celebrities are no exception. Earlier this year, actress Jennifer Garner opened up about her battles with anxiety. During her vulnerable moments, Garner shared how anxiety has affected her, as well as the physical symptoms that she felt.

In order to combat these feelings of uncertainty and inspire others, she collaborated with Peloton instructor Chelsea Jackson Roberts to hold an online meditation. They wanted to inspire others in understanding and overcoming these complicated feelings.

Roberts said that anxiety is a big topic to cover. Whenever she gets anxious, her heartbeat starts to get faster, and she gets sweaty. She gets overwhelmed, and she can’t get grounded. Roberts realised that she needed to be more present and honest about her feelings; doing so helped her gain more clarity.

Garner told the yoga expert how anxiety manifests in her own life. She feels the anxiety affect her body first, but does not really know why or what is making her feel that way.
Roberts said that what Garner is feeling is natural. Given the circumstances of the last two years, the pandemic has given everyone a difficult experience. She said that trauma is anything that happens when a person’s body, mind and heart are overwhelmed. It occurs when people cannot deal with what is happening around them.

They also discussed deep breathing during the livestream. Roberts led Garner through a guided meditation that focused on acknowledging tension. She said they would practice embracing tension and discomfort and accepting every part of themselves, even if some parts may be uncomfortable.

Meditation is the act of creating mindfulness. It is the practice of intentionally awakening to thoughts, bodily sensations, and feelings in a mental space of observation and acceptance.

Anxiety Impacts Breathing on a Cellular Level

Researchers at the Salk Institute for Biological Studies have uncovered a neural network in the brain that controls breathing, coordinating it with one’s feelings of fear and pain. [2] They focused on the lateral parabrachial nucleus, a group of neurons found in the brainstem, laid out in a core-shell arrangement. They found these neurons in the core project to the amygdala, which is the part of the brain that is responsible for processing the emotional experience of pain and fear.

The neurons in the shell project to the pre-Bötzinger complex, a region that controls the rhythm of one’s breathing. This led them to conclude that people breathe faster when experiencing pain or anxiety as the core and shell neurons influence each other.

To show the relevance of these neurons to breathing with pain and emotions, the researchers used chemical agents and light to prove that modifying mu-opioid receptors (MOR)-expressing neurons in the lateral parabrachial nucleus alters breathing rate in mice. They used fluorescent tracers to find the inputs and outputs of the neurons.

Their results showed that neurons found in the core of the region did project to the amygdala, while the other neurons situated in the shell project to the pre-Bötzinger complex. The recordings of one population affecting the other showcased the excitatory network between the neurons.

By uncovering these circuit mechanisms, the research team found how breathing coordinates with pain and anxiety. The intricate circuits involving upstream and downstream input to the neurons help explain this phenomenon.

Through the proper understanding of the two mechanisms in the research, there is a chance that researchers can manipulate certain populations of neurons by pharmacological intervention so that pain and anxiety can be managed without affecting breathing.

How Specialised Meditation Music and Breathing GIFs Can Help

One of the best ways to combat anxiety is through the use of breathing exercises. The way we breathe is so closely intertwined with the way that we feel that, with the right breathing technique, one could influence their mind in a way that reduces the impact of anxiety.

Following the right breathing pattern may prove challenging to some without some sort of guide. This is where meditation music comes in. This type of music is specially designed to guide your in and out breaths, allowing you to reach the optimal tempo for relaxation.

However, on some occasions, you do not have time to put on headphones, and a visual guide can be helpful. In these situations, an anxiety breathing GIF can serve as a visual guide for listeners.

These GIFs work by providing clear indicators of when you should inhale and exhale, helping you time your breathing perfectly. You can read more about 7/11 breathing meditation GIFs for those looking to try the 7/11 breathing method.

calm breathing GIF

Reduce Your Stress and Anxiety with Harmonic Breathing

Practising meditation and guided breathing can take time, and sometimes, with a busy schedule, it can be hard to build a habit. This is why music-guided breathing through our breathing meditation music here at Harmonic Breathing can help you. You can listen to these sounds while practising your breathing as you prepare for the day ahead or wind down after a long day at work.

Browse harmonicbreathing.com for more information about what we offer!

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Testimonials from
Our Listeners
This is a fantastic idea that will help everyone to actually do breathing exercises. Some people find it hard to keep doing breathing exercises, despite the many proven benefits. Harmonic Breathing makes it interesting, different, easier and even fun!
Dr. Melanie Suettman
Doctor of Clinical Psychology
This is amazing! It was remarkable how quickly my breathing pattern set itself to the music, without having to think about it. I can drop two apps off my phone now and get rid a load of notifications that I haven't meditated for 3 months!

Tom
Crieff,UK
It is truly amazing how great of a track one can produce with just a few drones and some proper - possibly shamanic - knowledge. Finely produced lingering drones seep into your soul one fractal element at a time, nurturing all that's fractured.

Tom
MusicDancesWhenYouSleep.com
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Harmonic Breathing is a music project that aims to make breathing exercises easy and enjoyable through breathing meditation music. The music is designed to help listeners breathe at the ideal rate for relaxation with rising and falling tones based on the latest scientific research. The experience is enhanced with infrasonic bass, binaural beats, and relaxing natural sounds.
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Harmonic Breathing is a music project that aims to make breathing exercises easy and enjoyable through breathing meditation music. The music is designed to help listeners breathe at the ideal rate for relaxation with rising and falling tones based on the latest scientific research. The experience is enhanced with infrasonic bass, binaural beats, and relaxing natural sounds.

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