Mental health issues have emerged as one of the most significant challenges of our time. People have had to deal with a variety of psychological problems throughout time, but now, we are facing the significant increases in mental health disorder. Anxiety, Depression, Bipolar Disorder, PTSD and many others are affecting millions of people around the world. These conditions affect not only individuals’ thoughts and feelings but also their day-to-day functioning and performance in terms of their work, social interactions and also their physical health.

This blog will examine why mental health is now such a significant issue, how mental health disorders affect individuals on a day-to-day basis, and some common motives behind these mental health issues.

Why Is Mental Health an Issue?

For decades, mental health has often been denied, neglected, or even demonised. People were told to “tough it out” or “snap out of it,” leaving many suffering in silence. Today, we understand that mental health is as important as physical health. The World Health Organisation (WHO) defines health as “a state of complete physical, mental and social well-being.” Overall health is not complete without mental soundness.

Mental health has become a major issue because:

Prevalence Is Rising: Global statistics show nearly 1 in 8 people are experiencing some form of mental disorder; conditions such as depression and anxiety are becoming more prevalent, which is problematic for younger generations, who are statistically more likely than older generations to be struggling with mental health.

Impact on Daily Functioning: Mental disorders can affect how we function in our everyday lives – whether in the workplace, our relationships, in the education system, etc. Left untreated, mental health struggles can hinder a person’s life experiences dramatically and reduce the quality of their life.

Economic Burden: The economic cost of mental health disorders is vast. Lost productivity, absenteeism, and treatment costs are burdens not only to individuals and families, but also to health care systems and economies around the world.

Stigma and Awareness: Despite improvement, stigma still exists. Many individuals will not seek help because they fear being judged, discriminated against by others or being misunderstood; this subsequently leads to untreated conditions that progress.

Connection to Physical Health: Numerous studies have indicated a direct connection between mental health and physical health. An example could be depression, which is associated with increased risk of heart disease, whilst a chronic illness can often lead to psychological distress. There are numerous other examples. We cannot manage our health without considering mental well-being.

In short, mental health matters because it affects us all, directly or indirectly and on many levels, from families and workplaces to schools to communities. It affects every part of society.

How Do Mental Health Disorders Affect People?

Mental health disorders are not only emotionally draining. The effects can impact cognitive function, physical health, social functioning, and overall quality of life. Here’s how:

1. Emotional and Psychological Effects

• Prolonged feelings of sadness, anxiety, or mood changes can disrupt the sense of stability of an individual.
• Feelings of hopelessness or worthlessness may arise and typically affect an individual’s sense of self-esteem.
• Concentration and decision-making abilities also deteriorate, which impacts academic achievement or work performance.

2. Physical Health Consequences

• Stress and anxiety can cause sleep disturbances, headaches, or fatigue.
• Some mental health disorders, such as depression, are also directly tied to chronic conditions like cardiovascular disease, diabetes, or obesity.
• Individuals with a mental health disorder may also use unhealthy coping techniques like smoking, substance abuse, or overeating.

3. Social Impact

• Relationships may be ruined because people tend to be less communicative and emotionally available.
• People can opt out of social relationships altogether, leading to loneliness or social isolation.
• Stigma can also contribute to feeling judged or misunderstood, leading to further silence.

4. Occupational and Academic Challenges

• Mental illness can frequently hamper the productivity and concentration of an individual.
• As absenteeism increases, presenteeism (physically present but not mentally engaged) increases as well. It impacts productivity in the workplace.
• In schools, students who experience mental illness and do not get treatment find it difficult to focus, attend school, or demonstrate success in their academics, and in many cases will ultimately drop out of school.

5. Severe Outcomes

• In severe cases, untreated mental illness may lead to self-harm or suicidality. Currently, suicide is one of the leading causes of death for younger people, and it is of demonstrated global significance that tools and strategies are implemented for the prevention of suicide.
• The effects of mental illness do not solely impact the individual; they are felt by families, employers, and entire communities.

What Are The Causes of Mental Illness?

Mental health disorders, while often reported as due to one factor, are not the result of a single cause. Rather, mental health disorders develop as the interaction of biological, psychological, and social causes. Understanding the origins of and causes (i.e., stressors) of mental health disorders can help with their prevention and treatment.

1. Biological Factors

Genetics: A family background of mental illness raises the chances of developing conditions like, e.g., depression, bipolar disorder and schizophrenia.

Brain Chemistry: Imbalances of crucial neurotransmitters (e.g. serotonin and dopamine) impact mood/ emotional stability.

Prenatal Conditions: Toxic substances/infections placed on and stress taken by the mother affect brain development and ultimately the mental health of the developing child.

2. Psychological Factors

Trauma: Abuse or neglect in childhood can lead to abuse or neglect as an adult, and both suffer trauma from this.

Personality Traits: Low self-esteem and high levels of self-criticism or perfectionism can lead to heightened anxiety and depression.

Cognitive Patterns: Rigid, negative, and distorted thoughts (pessimism) raise our risk for mental disorders.

3. Environmental and Social Factors

Stress: Situational stressors like work pressure, financial hardship, or academic expectations typically serve as the instigators.

Isolation: Social isolation compounds loneliness, which is significantly correlated with depression and anxiety.

Cultural and Societal Pressure: The idealisation of beauty, status, or achievement (by way of social media) creates mental constraints.

Substance Abuse: Drugs and alcohol can cause mental health issues and can sometimes exacerbate mental health conditions.

4. Modern Lifestyle Challenges

Technology and Social Media: Digital platforms allow connection between individuals; however, the negatives of the additional potential for comparison, the effect of cyberbullying and information overload come at the expense of the user’s well-being.

Sleep Deprivation: Varying routines and screen time affect sleep hygiene, which is vital for positive mental health.

Work-Life Imbalance: The pressure to hustle or “grind” typically has negative connotations to taking a break, and allows for little time for mental recuperation.

Addressing the Problem

Though the underlying causes and effects of mental health disorders are vast, I think we can focus on a few solutions:

Awareness Campaigns: When we talk about mental health, we make it a little less stigmatised, and thus normalise a conversation.

Access to Care: Individuals require access to affordable therapy, counselling, and psychiatric services.

Early Intervention: Recognising symptoms early on can prevent mental health conditions and disorders from worsening.

Lifestyle Adjustments: Exercise, healthy eating, mindfulness, and sufficient sleep can increase resilience to symptoms.

Community Support: Friends, family, and peer groups aid in recovery.

Conclusion

Mental health disorders affect people in a variety of ways: emotionally, physically, socially, and economically. They are not weaknesses but actual conditions shaped by genetics, brain chemistry, environment, and previous life experiences. This piece has underscored why mental health remains a significant issue and how it influences daily life; by discussing its causes, society can move towards better prevention, treatment, and empathy.

Anxiety and stress lead to various health issues and depression is one of the common diseases. However, there are many breathing exercises for anxiety that you can use to calm your mind and remove negative thoughts.

In this blog, we will highlight the most effective breathing techniques for managing anxiety, feeling more centred, and controlling your mind.

What is Anxiety?

Anxiety is a natural human emotion which is caused by feelings of worry, unease and fear.  The common symptoms of anxiety are rapid breathing, increased heartbeat trembling and sweating.

9 Easy Breathing Exercises for Anxiety

When you feel anxious, it affects your breathing system and makes you feel breathless. Various powerful techniques help you breathe properly during anxiety. Some of the most effective breathing exercises for anxiety are explained below:

1. 1. 4-7-8 Breathing

The first breathing exercise is 4-7-8 breathing.  In the beginning, you should practice this exercise while you are in a sitting position. Once you practice the techniques properly, you may perform it while lying in bed.

This breathing exercise helps quiet your mind, slow down your breathing as well as relaxes the body. It will help you fall asleep easily during anxiety.

How To Do It

Step 1: Inhale slowly through your nose for 4 seconds

Step 2: Inhale gently through your nose for 4 seconds

Step 3: Hold your breath for 7 seconds

Step 4: Exhale slowly through your mouth (with a soft whooshing sound) for 8 seconds

Repeat this 4 times to start—eventually working up to 8 full cycles as you get more comfortable.

2. Box Breathing

Box breathing is one of the easiest exercises. It is also known as four-square breathing since the breathing pattern has been divided into four equal parts. This exercise is very effective in managing stress and anxiety since it activates the parasympathetic nervous system. It lowers stress hormones and slows down breathing.

How To Do It

Step 1: Inhale slowly through your nose for 4 seconds

Step 2: Hold your breath for 4 seconds

Step 3: Exhale slowly through your mouth for 4 seconds

Step 4: Hold again with your lungs empty for 4 seconds

Try to do this cycle 4 to 5 times or for a couple of minutes.

3. Resonant (Coherent) Breathing

Resonate or coherent breathing is helpful to overcome anxiety. In this breathing technique for anxiety, you need to slow your breath to about five to six breaths per minute.

It gets your heart, lungs as well as nervous system into the harmonious rhythm. By practising this breathing exercises for anxiety, you can sync your body and mind to work more smoothly. It improves heart rate visibility, lowers stress and reduces anxiety.

How to Do It

Step 1: Inhale slowly through your nose for 5 seconds

Step 2: Exhale slowly through your mouth for 5 seconds

Do this for 5–10 minutes, ideally once or twice a day.

4. Diaphragmatic (Belly) Breathing

This technique focuses on using your diaphragm—a dome-shaped muscle just below your lungs—to breathe deeply. Instead of your chest rising when you inhale (which happens with shallow breathing), your belly expands outward. That’s why it’s also called belly breathing.

It slows your heart rate, reduces muscle tension, and activates the parasympathetic nervous system, which is the part of your nervous system responsible for calm, digestion, and recovery.

How to Do It

Step 1: Sit in a chair with your back straight or lie down on your back. Loosen any tight clothing.

Step 2: Put one hand on your chest and the other hand on your belly, just below your ribcage

Step 3: Inhale Slowly Through Your Nose (About 4 Seconds)

Step 4: Exhale Slowly Through Your Mouth (About 4–6 Seconds)

Step 5: Repeat for 5–10 Minutes

5. Alternate Nostril Breathing (Nadi Shodhana)

Alternate Nostril Breathing is a yogic breathing technique that involves breathing through one nostril at a time. It balances the left and right sides of the brain and promotes a deep sense of calm and clarity.

How To Do It

Steps 1: Sit comfortably with a straight spine and use your right thumb to close your right nostril

Step 2: Inhale slowly through the left nostril

Step 3: Close your left nostril with your ring finger, and release your right nostril

Step 4: Exhale through the right nostril

Step 5: Inhale through the right nostril

Step 6: Close the right, release the left, and exhale through the left

Step 7: This completes one round. Repeat for 5–10 rounds

6. Breath Focus

When you feel anxious, breathe and focus on one of the best exercises that you can do to relax your mind. Slow and focused breathing reduces anxiety. To do this exercise, you don’t need any equipment or tools. It can be done by just sitting or lying in a comfortable and quiet space.

How To Do It

Step 1: Sit or lie down in a quiet space

Step 2: Close your eyes and start breathing naturally

Step 3: Focus all your attention on the feeling of air entering and leaving your nose or the rise and fall of your belly

Steps 4: Optionally, say a calm word (like “peace” or “relax”) silently on each inhale and exhale

Steps 5: Continue for 5–10 minutes, gently bringing your mind back whenever it wanders.

7. Equal Breathing

Equal breathing is one of the oldest practices of pranayama yoga. In this exercise, the timing of inhale and exhale should be equal. For example, if you inhale for 5 seconds, you have to exhale for the same 5 seconds.

How To Do It

Step 1: Inhale through your nose for a count of 5

Step 2: Exhale through your nose for a count of 5

Step 3: Keep the breaths smooth and steady—no pauses

Step 4: Once comfortable, you can increase to 5 or 6 counts

Step 5: Repeat for 5–10 minutes

8. Lion’s Breath (Simhasana)

In the lion’s breathing, you focus more on exhaling. When doing this practice, a person has to exhale forcefully. It’s energizing and helps release tension.

How To Do It

Steps 1: Sit comfortably, either cross-legged or on your heels

Step 2: Inhale deeply through your nose

Step 3: Open your mouth wide, stick out your tongue, and exhale forcefully through your mouth while making a loud “haaaa” sound

Step 4: Let your eyes widen or roll upward if it feels natural

Step 5: Repeat 3–5 times

9. Guided Meditation

Guided Meditation is about listening to a guided voice that walks you through breathing, relaxation, and mindfulness. It’s great for beginners or when you need help staying focused.

How To Do It

Steps 1: Find a quiet, comfortable space and sit or lie down

Steps 2: Put on a guided meditation (from YouTube, apps like Calm, Headspace, Insight Timer)

Step 3: Focus on your breath and the voice guiding you

Step 4: Let go of distractions and just follow along

Step 5: Meditations can range from 5 to 30 minutes, depending on your needs

Final Thoughts

Anxiety can feel overwhelming, but something as simple and natural as your breath can become a powerful tool to calm your mind and body. The breathing exercises shared in this blog—like 4-7-8 breathing, box breathing, belly breathing, and guided meditation—are easy to learn, take just a few minutes a day, and can be practiced anytime, anywhere.