Breathing exercises for anxiety: Calm your mind and body
Feeling anxious? You’re not alone. Anxiety is a natural part of life, but when it starts to take over, it can feel suffocating. The good news is, there’s a simple, accessible tool that can help you find calm in the chaos: your breath.
Breathing exercises for anxiety are a fantastic way to manage those moments when your chest feels tight and your mind won’t stop racing. In this post, we’ll explore why breathing is so powerful, share some effective techniques and explain how you can use them to take control of your anxiety.
So, let’s take a deep breath (seriously, do it – it helps!) and dive in.
Why breathing exercises work wonders for anxiety
When anxiety strikes, your body reacts as if it’s preparing for a life-threatening situation. Your heart races, your muscles tense and your breathing becomes shallow and rapid. This response, known as the “fight or flight” reaction, is your body’s way of protecting you.
The problem? Most of the time, there’s no real danger – just your mind playing tricks on you. That’s where breathing comes in. By consciously slowing and deepening your breath, you can signal to your body that it’s safe to relax.
Breathing exercises for anxiety work by engaging the parasympathetic nervous system – the part of your nervous system responsible for calming you down. When this system is activated, your heart rate slows, your blood pressure drops and your mind begins to quieten.
The basics: How to breathe properly
You might think, “I already know how to breathe – I’ve been doing it my whole life!” But many of us have picked up bad breathing habits along the way, like shallow chest breathing or holding our breath without realising it. The key to effective breathing is diaphragmatic breathing, also known as belly breathing.
Here’s a quick guide to get you started:
- Find a comfortable position: Sit or lie down somewhere you feel safe and at ease.
- Place your hands on your belly: This helps you feel the movement of your breath.
- Inhale deeply through your nose: Focus on expanding your belly as you breathe in, rather than your chest.
- Exhale slowly through your mouth: Let your belly fall as the air flows out.
Practising this simple technique for just a few minutes a day can make a noticeable difference to your overall stress levels.
5 breathing exercises for anxiety you can try today
Now that you know the basics, let’s dive into some specific breathing exercises for anxiety. These techniques are easy to learn, don’t require any fancy equipment and can be done almost anywhere.
1. Box breathing
Box breathing is a favourite among athletes and Navy SEALs, but you don’t need to be a pro to reap the benefits. It’s all about creating balance and focus by following a steady rhythm.
Here’s how:
- Inhale through your nose for a count of four.
- Hold your breath for a count of four.
- Exhale through your mouth for a count of four.
- Hold your breath again for a count of four.
Repeat this cycle for a few minutes, and you’ll likely feel your anxiety begin to melt away.
2. 4-7-8 breathing
Developed by Dr. Andrew Weil, 4-7-8 breathing is a powerful technique for calming your nervous system. It’s perfect for winding down after a stressful day or preparing for sleep.
To practise:
- Inhale through your nose for a count of four.
- Hold your breath for a count of seven.
- Exhale slowly through your mouth for a count of eight.
The long exhale is key here – it helps expel tension and encourages a deeper sense of relaxation.
3. Alternate nostril breathing (Nadi Shodhana)
This ancient yogic practice balances the body and mind, making it a great choice for reducing anxiety.
Here’s how to do it:
- Sit comfortably and use your thumb to close your right nostril.
- Inhale deeply through your left nostril.
- Close your left nostril with your ring finger, then release your thumb from your right nostril.
- Exhale through your right nostril.
- Inhale through your right nostril, close it, and exhale through your left nostril.
Repeat this cycle for 5-10 minutes, and enjoy the soothing effects.
4. The “sighing breath”
Sometimes, all you need is a good sigh. This simple technique helps release pent-up tension and can be a lifesaver in the middle of a busy day.
Try this:
- Inhale deeply through your nose.
- Exhale with an audible sigh, letting the air flow out naturally.
Repeat several times and notice how your body starts to relax.
5. Resonance breathing
Resonance breathing, also known as coherent breathing, involves slowing your breath to a consistent pace – typically around five breaths per minute.
To practise:
- Inhale for a count of six.
- Exhale for a count of six.
Keep this rhythm going for 10-20 minutes. It might take a bit of practice to get used to, but the results are worth it.
Incorporating breathing into your daily routine
The best thing about breathing exercises for anxiety is that they’re incredibly versatile. You can use them as a quick fix during moments of panic, or as a regular practice to build long-term resilience.
Here are some tips for making breathing a daily habit:
- Morning moments: Start your day with a few minutes of deep breathing to set a calm tone.
- Work breaks: Take a breathing break instead of scrolling through your phone.
- Evening wind-down: Use a technique like 4-7-8 breathing to transition from the busyness of the day to a restful night, as part of your sleep hygiene routine.
The more you practise, the easier it becomes to tap into the calming power of your breath whenever you need it.
Reclaim your sense of control
Breathing exercises for anxiety aren’t just about managing the moment – they’re about reclaiming your sense of control and wellbeing. With regular practice, these techniques can help you face life’s challenges with a steadier mind and a calmer heart.
So, the next time anxiety sneaks up on you, remember this: your breath is always there, ready to guide you back to balance. All it takes is a moment to pause, breathe and reconnect with yourself. You’ve got this!
Need some extra help?
Did you find these breathing exercises for anxiety helpful? Let us know how you got on – or better yet, take a deep breath and share this post with someone who might need it.
If you need some extra guidance around breathing techniques and Instinctive Meditation, why not book a 1-to-1 session with Dee.
