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Effective Meditation and Breathing Techniques to Alleviate Anxiety in Men

Many men today experience anxiety. The pressures of work, the need to contribute equally at home, and the pressure to maintain an active social life on social media can disrupt the mind's normal functioning. This disruption can lead to feelings of nervousness, panic, fear, sweating, and a fast heartbeat, which are all symptoms of anxiety and hypertension. Medical studies have shown that if not addressed properly, these issues can lead to more serious consequences.

There are medications and therapies, like cognitive-behavioral therapy, that can help with anxiety. However, there's another effective way to reduce anxiety: meditation and breathing exercises. While other proven methods work, they often take a long time to show results. Meditation, on the other hand, is a quick and effective way to bring about significant changes in men's mental well-being. Additionally, there may be times when medication isn't available or therapy isn't feasible. In such situations, meditation is a convenient option that can be done anywhere and in a shorter amount of time.

Here are some meditation techniques to consider:

4-7-8 Deep Breathing

Meditation involves concentrating on your breath to calm the overwhelming emotions that men often face. This practice helps boost focus and self-awareness. It's also a great way to tackle anxiety and reduce stress since it acts like a natural stress reliever for the body's sympathetic nervous system. This technique can quickly ease tension in both the mind and body when practiced regularly. To do this breathing meditation, find a quiet spot where you won't be disturbed. Sit comfortably on a chair or couch, close your eyes, and begin breathing. Start by taking a deep breath through your nose and holding it for 4 seconds. Then, exhale through your mouth for 7 seconds, making an ocean-like sound from your throat and mouth when fully exhaling. This makes one cycle, and you can repeat it a few times for the best results.

Sea-inspired breathings

There are different breathing techniques in meditation, and one effective method for dealing with anxiety is sea-inspired breathing. The sea is known for its calming and soothing qualities, which can improve the mood of many people just by thinking about its beauty. Even if you can't physically be at the seaside when you're anxious, using this breathing technique can help you feel more relaxed by mentally taking you to the ocean.

This technique is quite simple to do. Sit comfortably in any position and start with regular breathing: inhale through your nose and exhale through your mouth. After a few breaths, add a soothing 'AAHHH' sound at the end, like the sound of ocean waves crashing. Repeat this 10–20 times in a row, and then switch back to normal breathing to calm your mind and nervous system.

Cooling Breathing

During anxiety, it's common to feel heat in your body, especially when you're irritable, impatient, or nervous. It's essential to cool down to regain control. You can do this through mental air conditioning, meditation, and breathing techniques.

Here's how you can do it: Begin by forming your lips into an oval shape, then take a deep and forceful breath that creates a sound like the wind blowing. This inhaled air will cool your tongue. After inhaling, close your lips and gently touch the roof of your mouth with your tongue. This action spreads the coolness to your nervous system, soothing and calming your mind. Hold your breath for 3 seconds or longer, depending on your comfort, and then exhale slowly through your nose. You can repeat this process at least five times to feel the cooling effect.

Recharging Meditation

Family tensions can create a worrisome atmosphere at home. To help in such intense situations, you can try a recharge meditation.

Here's how to do it: Find a comfortable spot, either sitting or lying down with your eyes closed. Keep your palms facing upward towards the ceiling. Begin with slow and deep breaths, inhaling for a count of 4 while gently making a soft fist with your hands. When you exhale, also count to 4 and open your fists. Use this action of making fists and opening them to reconnect your body and mind, bringing deep relaxation. Repeat this practice a few times at your own pace to recharge yourself.


Savasana is a wonderful practice in yoga and meditation to recharge and deeply relax your inner self. You can do it 5–10 times to center yourself in challenging situations.

Here's how to do it: Lie down on your back on a flat surface and spread your arms and legs comfortably apart to allow for free breathing. Take deep breaths, letting the airflow from your chest to your ribcage. Focus on your breath and work on fully relaxing your body, keeping your mind free from any thoughts. Next, raise your arms above your head, stretch them, and roll to your side, sitting in a cross-legged position. Rub your palms together to generate warmth, and gently cover your face with your hands to transfer positive energy to your entire body.


Anxiety can upset both your mind and body. To regain balance and energy and return to a happier state of mind, meditation and breathing techniques can be very helpful.

Meditation is a remedy that offers peace and a path to moving forward. It's important to remember that meditation works differently for everyone; some people may see results sooner than others. Be patient with yourself and allow yourself the time and space to continue practicing meditation.

Written by: Bhawana Anand

Edited by: Aniket Joshi

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