Breathing Exercises for Anxiety and Depression

Summary

Veronica Lombo, a yoga teacher, shares a breathing exercise that has significantly aided her in managing depression and anxiety. She emphasizes the importance of mindful breathing for grounding oneself and calming the nervous system. The exercise involves sitting comfortably, placing hands on the heart and stomach, and focusing on deep, diaphragmatic breathing through the nose. Veronica encourages persistence in practice, as it is key to mastering this technique and overcoming the initial challenges.

Takeaways

• 🧘 Veronica Lombo is a yoga teacher sharing a breathing exercise that has helped her manage depression and anxiety.
• 🌬 Mindful breathing is a powerful tool for staying grounded in the present moment and calming the nervous system.
• 💨 During stress, the initial response is often rapid, mouth breathing, which is not always beneficial for the body or mind.
• 🚫 The fight-or-flight response can lead to chronic fatigue and is not the best response in most cases of stress.
• 🌀 The breathing exercise is designed to help calm the mind amidst a flood of negative thoughts.
• 🧘‍♀️ To perform the exercise, sit comfortably with a straight spine, hands on the heart and stomach, and eyes closed.
• 👃 Breathe in and out through the nose, focusing on the movement of the stomach as it extends and contracts with the breath.
• 🌀 Practice belly breathing, drawing the breath deep into the abdomen for full, complete inhales and exhales.
• 🤗 Acknowledge the act of breathing in and out as part of the exercise to maintain focus and presence.
• 🕊 Patience is key; the exercise may feel difficult at first but becomes easier with practice.
• 🔁 Consistent practice and perseverance are encouraged, emphasizing the importance of gradual improvement.

Q & A

Who is Veronica Lombo?

Veronica Lombo is a yoga teacher who is sharing her experience with a breathing exercise that has helped her with depression and anxiety.

What is the purpose of the breathing exercise Veronica Lombo is sharing?

The purpose of the breathing exercise is to help individuals stay grounded in the present moment, calm their nervous system, and manage stress and anxiety.

Why does the fight-or-flight response occur during stressful moments?

The fight-or-flight response occurs as a natural reaction to stress, causing rapid and shallow breathing through the mouth, which is not always beneficial for the body or mind in stressful situations.

How can the fight-or-flight response contribute to chronic fatigue?

The fight-or-flight response can lead to chronic fatigue by causing the body to remain in a state of heightened stress, which can deplete energy reserves over time.

What is the first step in the breathing exercise Veronica Lombo recommends?

The first step is to get into a comfortable sitting position with the spine straight.

Where should you place your hands during the breathing exercise?

You should place your left hand on your heart and your right hand on your stomach.

What is the focus of the breathing during the exercise?

The focus should be on breathing in and out through the nose, feeling the stomach gently extend out when inhaling and pull in when exhaling.

Why is it important to breathe into the belly during the exercise?

Breathing into the belly helps to engage diaphragmatic breathing, which is more calming and efficient, promoting relaxation and a deeper connection with the breath.

What should you do if you find the breathing exercise difficult at first?

If the exercise feels difficult, don't feel discouraged. It takes practice, so keep trying and be patient with yourself.

How can practicing this breathing exercise regularly impact one's mental health?

Regular practice of this breathing exercise can help manage negative thoughts, reduce anxiety, and improve overall mental well-being by promoting mindfulness and relaxation.

What is the key takeaway from Veronica Lombo's message about the breathing exercise?

The key takeaway is that mindful breathing can be a powerful tool for managing stress and anxiety, and with consistent practice, it can become easier and more beneficial.