If you struggle with anxiety, you know how overwhelming and all-consuming it can be. Constant worry, racing thoughts, and physical symptoms can make functioning in your day-to-day life difficult. Breathing exercises can help calm the mind and body, providing a sense of peace and control amid chaos.
This article explores some simple yet powerful breathing exercises to help you find a calmer and more peaceful state of mind.
Key takeaways:
- Breathing exercises for anxiety offer peace and control amid chaos
- Breathing impacts the autonomic nervous system, managing anxiety effectively
- Types of breathing exercises, like deep breathing, can help reduce anxiety symptoms
- Integrating breathing exercises into daily life promotes mental health and wellbeing
- Additional techniques, like therapy and mindfulness, complement breathing exercises for anxiety relief
Understanding Anxiety
Anxiety is an emotion characterized by feelings of intense worry, tension, and fear. Anxiety can also be defined as a long-acting and complex response to perceived or actual threats.
Though there are different types of anxiety disorders, the physical and emotional symptoms are similar to a great extent.
General emotional symptoms include dread, restlessness, irritability, and difficulties controlling worry. Physical symptoms include increased heart rate, sweating, rapid breathing, trembling, and tiredness or exhaustion.
Common causes of anxiety include:
- Genetic factors
- Environmental influences
- Traumatic events
- Work-related stress
- Underlying mental conditions
Understanding the symptoms and causes of anxiety can help you manage it effectively. One way to manage anxiety is through breathing exercises for anxiety.
How Breathing Exercises can Help Anxiety
Breathing has a profound impact on the autonomic nervous system.
The autonomic nervous system — the part of your nervous system that regulates involuntary responses — consists of parasympathetic and sympathetic nervous systems.
When you are anxious, your sympathetic nervous system activates the fight-or-flight response to help you deal with danger, causing palpitations, shallow breathing, and anxiety.
The parasympathetic nervous system and breathing are linked through the vagus nerve. Deep breathing exercises inform the body that it’s safe when under a panic attack. The parasympathetic nervous system then activates, and your body and mind return to a relaxed state.
Breathing exercises can be incorporated into a broader therapeutic approach, such as psychotherapy and medication.
For example, Cognitive behavioral therapy (CBT) is one of the most effective evidence-based interventions for treating anxiety. CBT focuses on finding practical behavioral solutions to the triggers and symptoms of anxiety, and can use breathing exercises and techniques to help calm anxiety.
Types of Breathing Exercises for Anxiety
There are several simple and easy-to-learn breathing exercises for anxiety. Practicing these may help you feel calm and in control regardless of events and circumstances around you.
1. Deep Breathing
Deep breathing, also known as Diaphragmatic breathing or belly breathing, involves deep, even breathing. It requires consciously engaging your diaphragm and allowing your lungs to expand. When your lungs dilate, they create negative pressure that forces air in through the mouth and nose, filling the lungs.
You can practice deep breathing in whichever position is most comfortable — standing, sitting or lying down.
How to do deep breathing, step-by-step:
- Inhale deeply and slowly through the nose. Ensure your stomach expands and your rib cage rises a bit
- Exhale slowly using your mouth. Making a “whoosh” as you drive the air out is typical
- Repeat the breathing exercise until you feel calmer and relaxed
Breath control during deep breathing stimulates your autonomic nervous system, regulating your oxygen levels, heart rate, blood pressure, and breathing. The result is a feeling of calmness and peace.
2. Box Breathing
Box breathing, also known as square breathing, equal breathing or the Sama Vritti breathing technique, focuses on four main components and is intended to help you visualize a box with four equal sides as you perform the procedure.
How to do box breathing, step-by-step:
- Inhale through your nose to a count of four
- Hold your breath for four seconds
- Exhale slowly to a count of four
- Hold again and count four
- Repeat the procedure until you feel relaxed
3. 4-7-8 Breathing Technique
The 4-7-8 breathing control, which is based on an ancient yogic technique called pranayama, aims at reducing anxiety and facilitating easier sleep.
How to do 4-7-8 breathing, step-by-step:
- Breath in through your nose for a count of four
- Hold your breath and count up to seven
- Breathe out through the mouth while making a whooshing sound. Count up to eight
- Repeat the cycle four times
The effect may be subtle initially, but it becomes more profound as you continue practicing. For optimal results, you need to perform the procedure twice a day, according to experts.
4. Lion’s Breath
In the lion’s breath technique, you mimic the roar of a lion. Though mostly used as a yoga breathing technique, lion’s breath is also effective in reducing tension, mitigating sleep apnea, improving cardiovascular activity, and reducing anxiety.
When performing this yogic breathing technique, you sit on the floor or a chair and place your hands on your knees. You then stick out your tongue and make a roar as you exhale.
How to do the lion’s breath breathing exercise, step-by-step:
- Kneel and lean backward such that your hips rest on your heels
- Tilt your head back and lean forward. Take a large, slow nasal breath
- Hold for a few seconds. Open your mouth and let your tongue stick out farther from your mouth
- Breathe out forcefully while roaring
- Repeat the procedure several times until you feel calmer
5. Resonant Breathing
Resonant breathing for anxiety involves breathing slowly, usually four to seven breaths per minute. The technique helps reduce stress, regulate blood pressure, maximize heart rate variability, and improve mood. You can perform resonant breathing in three main steps.
How to do resonant breathing, step-by-step:
- Inhale through your nose and count six. Your breathing should be slower than normal
- Take about six seconds to exhale. Exhale slowly without forcing the air out.
- Repeat the procedure until you calm down
6. Sitali Breath
Sitali is a type of yogic breathing that helps to cool your body, add moisture to your system, and revamp your energy. To practice the Sitali breathing technique, you curl the sides of your tongue and inhale through the mouth. You can purse your lips if you can’t curl your tongue.
How to do sitali breath, step-by-step:
- Sit with your legs crossed or any other comfortable posture. Let your shoulders relax, soften your belly, and straighten your spine.
- Take two or three preparatory breaths. Then, roll your tongue into a tube or taco and stick it out. Purse your lips to form an “o” shape if you can’t roll your tongue.
- Take a deep inhale through the rolled tongue or pursed lips as if breathing through a tube. Let your lungs fill.
- Shut your mouth and release the air slowly through the nose.
- Repeat the process until you achieve a cooling effect.
7. Quieting Response
This breathing technique for anxiety involves focusing on something like an event, a goal you want to achieve, or a person you love. Then, imagine the outcome you’d want to achieve and practice deep breathing while consciously visualizing your object or emotion of choice.
Once you have an object or idea in mind, here’s how to do the quieting response breathing technique, step-by-step:
- Get comfortably seated and inhale slowly and deeply
- Visualize the object or emotion you have chosen and think about what it means to you as you hold your breath
- With each slow exhale, imagine every destructive emotion coming out with the breath and replace them with your chosen emotion or object with every other inhale
- Continue with the process until you feel relaxed
Quieting response helps ease stiff muscles and negative emotions associated with anxiety and stress.
Integrating Breathing Exercises into Daily Life
Evidence from clinical trials indicates that 20 sessions of 15 minutes of deep breathing for eight weeks mitigates the psychological markers of stress. Deep breathing exercises are a powerful tool for improving your mental health and wellbeing.
Here is what you need to do to successfully integrate breathing exercises into your life.
Routine Establishment
You don’t require monumental shifts in your daily schedule to integrate breathing routines into your daily life.
- Start Small: Small, consistent steps will make way for a focused, centered life. The best time to start your practice is in the morning. This will set a positive mood and tone for the day
- Choose a comfortable place: Make sure you choose a cozy place. You can do the morning routine while still in your bedroom
- Do it during the day: If you find your mind wandering while at work or during the day, take a few deep breaths to focus and reset
- End your day with another session: Wind up with another diaphragmatic breathing session to release the day’s stress. This session will prepare you for a tranquil sleep
Overcoming Challenges in Maintaining Routine
Maintaining a breathing routine can be challenging. Over time, you may lose focus, feel demotivated, or lack concentration. Here’s how to overcome challenges in maintaining your routine.
- Set realistic goals: Small and achievable goals will help you develop a feeling of progress and keep you motivated
- Celebrate progress: Acknowledge your progress, even if small
- Start with guided breathing exercises: Guided exercises will help you maintain focus during the initial stages
- Find a quiet place: this will help you avoid distractions
- Be patient: Acing deep breathing takes time and patience, keep going even if you feel like you’ve stagnated
- Adjust accordingly: You can change techniques and pick the one you think best suits you
Additional Techniques and Anxiety Treatments
There are other techniques in combination with breathing exercises that help reduce anxiety. These include progressive muscle relaxation, mindfulness, and therapy.
Progressive Muscle Relaxation
Progressive muscle relaxation (PMR) trains you to relax muscles for tension and anxiety relief. First, you take a deep breath and hold. Allow yourself to feel the tension in your muscles. As you exhale slowly, deliberately allow your muscles to relax – let the tension go out with the exhale. Repeat the process until you achieve tranquility.
PMR allows you to lower tension and anxiety. It also helps to improve sleep and improve other mental health conditions like depression.
Mindfulness and Meditation
Mindfulness-based stress reduction techniques (MBSR) are structured to combine mindfulness meditation and breathing.
Deep breathing plays a pivotal role in stress reduction and mindfulness. Begin by choosing a positive word like “peace” as your mantra. For best results, you need to focus on your breathing, observe each exhale and inhale non-judgmentally, and keep saying your mantra.
Keep doing this until you achieve calm.
MBSR reduces stress and helps improve sleep in approximately 40% and 60% of people with anxiety-related insomnia.
Therapy for Anxiety
If feelings of anxiety and stress interfere with your personal life, relationships, or professional life, consider seeking therapy. You might also need professional help if your anxiety creates persistent sleep issues and severely affects your ability to concentrate.
According to Nicole Love, a Licensed Clinical Social Worker (LCSW) and a provider with Grow Therapy, “There is reason enough to see a mental healthcare provider if anxiety interferes with your daily life. If anxiety starts to limit your world, this is a good signal it’s time to seek the assistance of a mental health professional.”
A therapist can recommend one or a combination of the following therapies to treat your anxiety.
- Cognitive behavioral therapy
- Dialectical behavioral therapy
- Acceptance and commitment therapy
Resources and Support Systems
Managing anxiety does not have to be a solitary journey. There are numerous resources and support systems available to enhance and supplement anxiety treatments. Patients can receive therapy services from the comfort of their homes through teletherapy or online therapy.
Numerous support communities, social media platforms, and online forums for people with anxiety also exist, although it’s important to be mindful of misinformation when seeking support via one of these methods. One strong and reputable community is the Anxiety and Depression Association of America (ADAA).
Professional organizations that study anxiety disorders and provide advice on ways to cope with the condition include:
- American Psychological Association
- American Psychiatric Association
- National Institute of Mental Health
- National Alliance on Mental Illness
- Academy of Cognitive and Behavioral Therapies
Breathing exercises for anxiety are a powerful and transformative tool to relieve anxiety and improve your stress response.
It’s key to remember that the journey towards managing anxiety is not always linear. Find support and exceptional care if anxiety feels more challenging to overcome.
At Grow Therapy, you can find a therapist who specializes in your specific type of anxiety.
