How To Identify The Different Types Of Breathing
There are two ways of breathing. These are thoracic breathing and diaphragmatic breathing .
The rapid, shallow breathing experienced when feeling anxious comes from the chest. This way of breathing can add to feelings of anxiety, as the intakes of breath do not feel satisfying, and can make you feel as though you are suffocating.
The diaphragm is a muscle located at the base of the lungs. When you breathe diaphragmatically, this muscle contracts and moves downwards, providing more space for your lungs to expand. This downwards movement pushes on the stomach muscles and forces the abdominal wall out.14
How Do Essential Oils Help With Anxiety
With growing interest in natural holistic healing and integrative medicine, essential oils are being actively researched and applied in the United States. There is compelling research on the antiviral and antibacterial properties of oils as well as studies on the impact of essential oils on emotional health, including anxiety, depression, mood, and concentration, says Jan Stritzler, corrective yoga instructor at Complete Wellness NYC. Her practice is just one of thousands across the U.S. that combines the use of therapeutic grade essential oils with relaxation techniques that include deep breathing, yoga, meditation, massage, and acupuncture, to heal patients from the inside out. Oils must be kept away from eyes and should not be used on people with high skin sensitivity, she adds. Oils are potent and only very small amounts are needed if the quality is therapeutic. Essential oils can also be combined with a carrier oil, such as pure coconut oil, which is used to dilute the potency as well as prevent skin sensitivity for massage. The following oils, though they are strongly linked with other specific health benefits, have been shown to be helpful in lessening anxiety, boosting mood, and improving sleep. Check out these additional natural remedies for anxiety.
What Makes Essentials Oils Calming
Why do essential oils have the ability to help people feel less anxious?
Its believed that theyre capable of sending chemical signals directly to the part of our brain thats responsible for controlling our mood and our emotions.
Having said that, essential oils cant take away feelings of anxiety altogether, but they can potentially take the edge off and help you relax.
For instance, just the thought of a dreamy hot soak in a lavender bath is relaxing, and has even more of a calming effect in reality too.36
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Incense And Aromas For Anxiety
The first summer I worked on an organic farm, I was surprised by unanticipated nostalgia while working in the tomato greenhouse. The sharp smell of sticky tomato vines as they stained my arms and shirt with their neon green resin sent me back to my childhood.
I had no idea I had encountered that unique, peppery odor before, but it instantly transported me to my grandmothers garden, where she used to grow cherry tomatoes every year at her home in Seattle. I could feel the brick walls of the old house under my fingers, hear the metronome of the sprinkler on the dry summer grass, and taste those perfectly round little tomatoes, warmed by the sun.
What I didnt know was that my olfactory system was at work, weaving odor chemicals in with forgotten memories. So, how does smell work? How are odors able to affect our moods and brains in such a way?
As it turns out, our sense of smell is the most sensitive of our five main senses. Its the first sense we develop in infanthood, as it gives us important clues to whats safe. Human noses have between five and six million odor detecting cells that can recognize perhaps up to one trillion different smells, even in minute quantities.
When an odor molecule binds to an olfactory receptor in our nose, it sends an electrical signal to the olfactory bulb, positioned at the base of the forebrain. From there its sent to the amygdala and hippocampus, considered the primitive parts of the brain.
How To Use Ylang Ylang Essential Oil For Anxiety And Panic Attacks
Inhale: Add 1-2 drops to a cotton ball or handkerchief
Topical: Rub a few drops to your feet, back, wrists, and neck, which are trigger points. These areas will help calm anger and agitation
Diffuser: Add a few drops to a high-quality diffuser to help calm your body. Ylang Ylang Essential Oil has also been known for its aphrodisiac properties.
Clary Sage: Clary Sage essential oil extracted from the herb-clary sage. According to studies, this essential oil helps increase dopamine levels in the brain.
An increased dopamine level is associated with feelings of happiness and positivity. Thereby categorizing this essential oil as an effective antidepressant.
This oil can either be inhaled directly or used in a diffuser or mixed in ones bath. It is also considered to be one of the best anti-anxiety treatment and essential oils for anxiety and panic attacks because of its ability to uplift the mood and promote feelings of wellness.
The Reciprocal Relationship Between Breathing And Anxiety
If you feel stressed or anxious, your body will typically instigate its fight-or-flight response. The brain doesnt differentiate between physical or emotional threats but reacts in the same way, increasing the breathing and the heart rate to get blood to the muscles faster.12 This increased heart rate is to prepare you to tackle a physical threat or run away from it.
Nowadays, we dont often experience these sorts of threats. But, when facing modern-day concerns, the brain will still produce this response.
This increase in breathing, or hyperventilation, causes an upset in the balance between our bodys oxygen and carbon dioxide levels. You may begin to feel lightheaded, as this unbalance reduces the blood supply to the brain, and your fingers may start to tingle. Severe hyperventilation can even result in a loss of consciousness.13
This reaction can increase levels of anxiety, exacerbating the situation. However, learning to control your breathing through simple breathing exercises can reduce stress and allow your oxygen and carbon dioxide levels to return to normal.
Criteria We Used To Pick
We picked the top 10 best essential oils for stress based on research that has come out within the past 2 to 15 years on the effects of each oil, prioritizing more recent studies when available. We gave extra attention to studies that were conducted on humans instead of animals. Each study we pulled from to make our list is from a reputable source, and the essential oils included are some of the most popular ones on the market.
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When Should You Call Your Vet
For some anxiety-ridden cats, over-the-counter options just wont do the trick. Delgado says that if you see your cat over-grooming, chewing on her nails, or otherwise injuring herself, its time to go to the vet. Delgado explains that veterinarians can prescribe cat anxiety medication to help reduce your cats anxiety and minimize these behaviors.
Jasmine The Relaxing Incense
The ever-popular Jasmine is known as a relaxing incense. However, the primary benefit of using jasmine incense is its ability to induce positivity. If you feel your anxiety is due to low self-worth, this is the right smell to reduce those negative feelings. Many studies have proven that the scent of jasmine is an effective alternative medicine for a sleep disorder, depression, stress, and anxiety disorder.
The brain and Central Nervous System create GABA, a chemical that soothes the nerves and relaxes the body. When you inhale jasmine incense, the GABA secretion increases by up to five times. Jasmine is also the best incense for sleep disorders induced by anxiety. The fragrance is also known to boost cognitive performance, improve alertness, and balance mood swings. It is the right smell for those suffering from PMS symptoms, hormonal problems, menopause, low libido, and aggression. It also decreases and balances blood pressure.
Jasmine is one of the very few incense flavors that can induce contentment and happiness by reducing tension and aggression. It also lessens fatigue and promotes productivity.
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Essential Oils For Anxiety And Panic Attacks
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A few things that I do to help control my anxiety are:
- Deep breaths
- Distract me with something. I keep myself busy, like doing chores around the house, laundry, read a book, listen to music. Whatever I can think of that will get my racing overthinking mind to relax.
- Reason with myself I think, Whats the worst that can happen? Because meeting new people, taking a test or grocery shopping is not going to kill me. At the very least I could make a new friend.
- Using Essential Oils My favorite thing to do is use essential oils to help calm me. I love the smell of lavender the best.
- Using Natural Supplements For Anxiety also helps as I tend to be deficient in some vitamins and minerals.
Below Ive put some of the best essential oils for anxiety, how to use them, facts on the oils, and research.
Essential Oils help calm my mind and body, promote calmness, and reduce symptoms of stress efficiently. These oils are safe to use and have been found to have no side-effects.
Apart from the soothing effect they have on your mind and body, essential oils are very cost-effective. Oils are found to give the same relief that costly anti-anxiety drugs bring.
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The same oil may help calm and relax an individual who is suffering from a panic attack and also help relieve another individuals headache who is suffering from anxious thoughts.
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How To Use Essential Oils To Calm Stress & Anxiety Stat
Essential oils are wonderful tools for calming down when paired with other stress-relief techniques. There are a number of oils that can be helpful when anxiety strikes, such as rose, jasmine, and lavender.
More peer-reviewed research still needs to be done regarding the efficacy of essential oils, but anecdotally they seem to be helpful for many people and unlike prescription anxiety meditations, they come with few side effects. While essential oils cannot cure an anxiety disorder, they can help support a better mood and positively affect the body and mind. Here are a few ideas about how to use them the next time you feel anxiousness come on.
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Make Sure Your Room Is Cool And Comfortable
Studies show that sleeping in a room thats cooler is actually better for promoting sleep. Thats because our bodies naturally get cooler when were asleep as our heart rates drop and our blood circulation slows down.22
Before you go to bed, turn the heating off or down, close all the curtains properly and make sure your bed is as comfortable as possible.
Research Shows Aromatherapy Can Help Relieve Stress And Promote Sleep
Scents are powerfula simple smell can immediately trigger a powerful memory of a place or person. Scents have the power to evoke emotions and memories instantly and can directly impact our bodies through our nervous system.
The olfactory nerve gives us our sense of smell. It starts from our nose and enters the skull through tiny holes to connect directly to the brain. This nerve sends signals almost instantaneously to many parts of the brain, including the limbic system and amygdala, which are in charge of emotions, mood, and memory.
These systems are also in charge of regulating our autonomic nervous system, which can either trigger a fight-or-flight response, quickening our breath, heart rate and raising our blood pressure, or can soothe us through turning on the parasympathetic nervous system, which relaxing our bodies. This theory helps explain why scents can so quickly trigger physical reactions in our bodies and have lasting effects after the scent is gone. Essential oils, like lavender, have even been shown to interact the same way biochemically that many anti-anxiety medications do on neuroreceptors.
Here are 6 essential oils that can help relieve stress and promote sleep.
2. Lemon or Yuzu
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Chamomilebest Incense For Anxiety
It is not a secret that Chamomile tea can relax your mind and reduce the frequency of your anxiety attacks. It aids in relaxation and generates a peaceful ambiance around you. If you feel overwhelmed and confused, then chamomile is the best incense to pick.
The list of health benefits of chamomile is long. They include improving digestion, healing wounds, reducing skin ailments, and pain relief. In the mental health genre, chamomile is one of the best incense for anxiety relief. It also assists in inducing a healthy sleep routine and reducing stress-related problems. A study published in PubMed shows that chamomile incense can lessen the symptoms of depression and anxiety.
There are two types of chamomile incense. The German variety provides a calming effect for those suffering from stress, depression, and anxiety disorder.
On the other hand, the Roman chamomile incense is right for digestion problems and pain. It is common in pre-natal relaxation massage sessions. It can even calm down children with hyperactive disorder. This aroma also helps in dealing with anxiety and depression related to hormonal problems, menopause and mood swings.
What Are Essential Oils
Essential oils are aromatic compounds that can be found in nature, such as flowers, leaves, seeds, tree bark, fruits, and seeds. For centuries, humans have used herbs, essential oils, and aromatherapy as natural remedies for managing anxiety. Specifically, the scent of essential oils has a strong influence on mood. In the past, essential oils have also been studied for treating anxiety. The oils now come in a variety of forms, and the applied method depends on the desired effect and essential oil being used. For example, some essential oils need more dilution if applied topically or are more effective when diffused.
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Feeling Worried Here We Look At How Scent Can Help Root Us To The Present Moment And Help Us Feel Calm
Its safe to say, right now there are quite a few things making us feel worried. From scare-mongering headlines to global pandemics, its no wonder anxiety levels feel high. Whether you live with anxiety day to day or are simply feeling it more at the moment, there are ways you can help yourself feel calm.
When we feel anxious, our thinking is generally in the past or in the future . This is why mindfulness can be such a helpful tool for those with anxiety.
Mindfulness encourages us to focus on the present moment and detach from our thoughts. Instead of getting caught up with every thought that flies through our head, mindfulness encourages us to step back and become the observer of our thoughts. Watching them float by like clouds in the sky, without getting too involved with them.