V. Can I use these exercises with other treatments to help with my stress?
Course speech
Breathing exercises can be used with other treatments to lower stress. As you have seen in this lesson, there are many ways in which stress and anxiety can affect the body in our everyday lives, both in the short and long-term. Thankfully, breathing exercises counteract many of these effects. Research has shown that some of the breathing exercises work well during stressful moments and with specific anxiety disorders. When combining anxiety treatments with breathing exercises, you should keep the following in mind:
- Though deep or diaphragmatic breathing is associated with long term physical health and wellbeing, it can be used as an immediate treatment for episodes of stress or anxiety in everyday situations.
- Breathing techniques are an important part of other anxiety treatments, and can enhance the benefits of other anxiety reduction techniques. These techniques include:
- Movement therapies like Yoga, Tai Chi and Qigong
- Weight Training
- Cardiovascular exercise
- Relaxation exercises
There are lessons on many of these complimentary therapies. You can go to Relaxation Exercises to learn more about specific treatment options.
- A Word of Caution:
- People using breathing exercises should be careful when practicing these techniques. When done incorrectly, some breathing exercises can promote dizziness, lightheadedness, or unwanted euphoria.
- Breathing exercises are only some of many therapies that can lower anxiety; the best treatment or combination of treatments for each person is based on their own predisposition, lifestyle, or experience.
After trying other therapies or combining them with breathing exercises, you may find that the exercises presented in this lesson are all you need for your level of anxiety. You can always use breathing exercises by themselves without other therapies.
How Exercises can help deal with pressures
- During the exercise process, the brain will release dopamine. This substance has a calming effect and can help the brain and body to enter into a relaxed state.
- When a person is exercising, he or she needs to concentrate hard in order to achieve the best result. The best result will be achieved if the brain can temporarily set aside all irritations, anxieties and worries. Research has shown that exercise can increase the feeling of health and wellbeing.
- Exercising can directly help eliminate some symptoms that are caused by anxiety, for example, rapid heartbeat, hypertension and muscle tightness. There are wide varieties and choices of exercise. The following suggestions are common, easy to learn or easy to find a location to do so.
- Jogging
- Swimming
- Walking
- Bicycling
- Boxing
- Karate
- Tai Chi
- Yoga
- Aerobics
- Competitive Sports (i.e.Badminton)
- Muscle training
Everyone faces a certain degree of pressure each day, from work or exams, to name but a few. It is inescapable. Dealing with pressure and how to lessen pressure is key, and exercising is an effective method to do just that.
Advantages of Exercise
- Exercise can lessen and prevent back pain, strengthen the back and stomach muscles, reduce muscle tension and improve posture.
- Exercise can prevent obesity. Regular exercise together with a balanced diet can help control the weight and can also help to prevent heart disease and diabetes.
- Exercise enhances health. Having good health decreases the chances of developing serious health problems.
- Exercise contributes towards the treatment of anxiety and depression. Exercise can bring about mind and body relaxation, boost confidence and improve your mood.
- Exercise strengthens bones and tones muscles. Exercise can increase the mineral content in the body and strengthen bones. Stronger bones and regular exercise can keep joints from getting stiff and painful.
- Exercise can help prevent high cholesterol and hypertension and reduce the risk of getting heart disease.
- Exercise can facilitate better sleep. It is much easier to fall asleep after an hour of exercise thus allowing your body to wind down from all that stimulation.
