Breathing Exercises for Anxiety: Calming Techniques

Why Breathing Exercises Work for Anxiety

Science underscores what ancient practices like yoga and meditation have known for centuries—how you breathe matters. Controlled breathing activates the parasympathetic nervous system, nicknamed the “rest and digest” system, which counters the adrenaline-fueled “fight or flight” response associated with anxiety.

“When our breath becomes slow and deep, it signals to the brain that we are safe. This can almost immediately reduce feelings of fear or panic.”

— Dr. Emma Seppälä, psychologist and author of The Happiness Track

Benefits of Breathing Exercises:

• Lowered Heart Rate
  Slow breathing helps reduce physical symptoms of anxiety, like rapid heartbeat.
• Improved Focus
  Breathing exercises anchor your mind to the present moment.
• Eases Muscle Tension
  Steady breaths promote relaxation throughout your body.
• Enhanced Emotional Regulation
  Breathing helps to diffuse feelings of overwhelm or panic.

5 Effective Breathing Exercises for Anxiety

1. Diaphragmatic Breathing (Belly Breathing)

Focus on breathing deeply into your diaphragm rather than shallow chest breathing.

How to do it:

1. Sit or lie in a comfortable position.
2. Place one hand on your chest and the other on your stomach.
3. Take a slow breath in through your nose, ensuring your stomach—not your chest—rises.
4. Exhale slowly through your mouth.
5. Repeat for 5-10 minutes.

Pro Tip: Combine diaphragmatic breathing with calming music or essential oils like lavender for added relaxation.

2. Box Breathing

Widely used by Navy SEALs, this method is great for resetting your nervous system during overwhelming moments.

How to do it:

1. Breathe in through your nose for 4 seconds.
2. Hold your breath for 4 seconds.
3. Exhale through your mouth for 4 seconds.
4. Hold your breath again for 4 seconds.
5. Repeat as needed.

3. 4-7-8 Breathing

This technique is useful for slowing racing thoughts and promoting feelings of calm.

How to do it:

1. Breathe in through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale through your mouth for 8 seconds.
4. Repeat for at least 4 cycles.

4. Alternate Nostril Breathing (Nadi Shodhana)

A calming breathing practice borrowed from yogic traditions, this balances energy and reduces stress.

How to do it:

1. Sit in a comfortable position.
2. Close your right nostril with your thumb and inhale deeply through the left nostril.
3. Close your left nostril with your ring finger and exhale through the right nostril.
4. Repeat for 5 minutes, alternating nostrils after each inhale.

5. Resonant Breathing (Coherent Breathing)

This method aims to sync your breathing with a steady rhythm to calm the mind.

How to do it:

1. Breathe in through your nose for 5 seconds.
2. Exhale slowly for 5 seconds.
3. Continue for at least 10 minutes.

Comparison of Breathing Techniques

FAQs on Breathing Exercises

1. How often should I practice?

Daily practice is ideal. Even 5 minutes a day can make a difference.

2. Can breathing exercises replace therapy or medication?

No, breathing exercises are a tool to complement professional support like therapy or prescribed medication.

3. When is the best time to practice?

Use breathing exercises during stressful situations or as a preventative measure during quiet, calm moments (e.g., before bed).

4. Can I practice these techniques while lying down?

Yes! Many find it easier to focus on their breath while in a reclining, comfortable position.

How to Make Breathing Exercises a Habit

• Set a Reminder: Add a quick breathing break to your daily schedule.
• Pair with an Existing Routine: Practice while commuting, before meals, or during an evening wind-down.
• Track Your Progress: Use apps like Calm or Headspace to stay consistent.