The constant demands of modern life can leave us feeling overwhelmed and tense, making it difficult to find moments of peace. One of the most effective and accessible tools to combat anxiety lies within us—our breath. The next time you’re feeling anxious, there are a variety of anxiety breathing exercises you can try. This guide explores the power of mindful breathing and offers practical exercises to help you breathe your way to calm.
What is Anxiety?
Anxiety is a common experience that many of us face. It’s characterised by feelings of nervousness, worry, and unease about uncertain outcomes. Situations like waiting for important test results, a job interview, or in various other situations that feel threatening or unpredictable.
While occasional anxiety is normal, for some people, it can become a persistent part of daily life, interfering with work, relationships, and overall well-being.
Common symptoms of anxiety include:
- Rapid heartbeat and breathing: Palpitations and shortness of breath.
- Muscle tension: Headaches, and other physical discomforts.
- Sweating: Excessive perspiration, especially in stressful situations.
- Difficulty concentrating: Trouble concentrating or staying on task.
- Changes in appetite: Eating more or less than usual.
- Sleep disturbances: Trouble falling asleep or staying asleep.
- Irritability: Feeling easily annoyed or frustrated.
- Restlessness: An inability to feel settled or sit still.
Understanding these symptoms is the first step in learning how to manage them effectively. One extremely effective way to do this is through targeted breathing exercises designed to calm anxiety.
How Does Breathing Impact Our Nervous System?
Breathing can have a powerful effect on our nervous system. There is a direct link between our breath and our nervous system and this can significantly influence our anxiety levels – via the vagus nerve. The vagus nerve is one of the largest nerves in the body, playing a crucial role in numerous bodily functions. Originating in the brainstem, it extends through the neck and into the chest and abdomen.
The vagus nerve is key to regulating essential functions such as breathing, heart rate, digestion, and immune response. It also influences mood, emotions, and social behaviour.
Stimulating the vagus nerve often produces a calming effect on the body. The vagus nerve helps disengage the sympathetic nervous system — fight-or-flight response.
Our breathing often becomes shallow and fast when we’re nervous, which generally exacerbate feelings of stress. However, by consciously changing our breathing pattern, we can send calming signals via the vagus nerve, to our brain and body. There are several ways how mindful breathing exercises can impact our nervous system:
- Slowing your heart rate: Deep, slow breaths can help lower your heart rate.
- Lowering your blood pressure: Calm breathing can reduce blood pressure.
- Increasing oxygen flow: Full breaths ensure adequate oxygen reaches your brain and body.
When you practise deep breathing techniques regularly, your body starts to learn a new pattern. This can eventually result in a general sense of ease and relaxation, which will make it easier to deal with anxious episodes when they arise.
Breathing Exercises to Reduce Anxiety
Regardless of the situations that surround you, you can feel more in control and at ease by practising breathing techniques for anxiety, which are easy to learn and can be undertaken anywhere. Conscious breathing exercises are among the most effective methods for stimulating the vagus nerve. During times of stress, breathing tends to become shallow and rapid. However, taking deep breaths signals the body that it is safe to relax. This is where vagus nerve breathing exercises come into play. Try these seven efficient breathing techniques to help you cope with anxiety. These methods are simple to pick up and may be used whenever you need a little peace of mind, anywhere.
Extended Exhale Breathing
This technique focuses on making your exhale longer than your inhale, which can help activate your body’s relaxation response.
How to do it:
- Inhale slowly through your nose for a count of 4
- Exhale slowly through your mouth for a count of 6 or 8
- Repeat for several breath cycles
You can practise this while sitting at your desk, lying in bed, or even while taking a short break during a stressful day. Work on slowing your breathing.
Belly Breathing (Diaphragmatic Breathing)
This fundamental technique encourages full, deep breaths that engage your diaphragm.
How to do it:
- Place one hand on your belly and the other on your chest
- Breathe in deeply through your nose, feeling your belly expand
- Exhale slowly through your mouth, feeling your belly fall
- Focus on the movement of your belly as you breathe
This can be undertaken while relaxing on the couch or even during a quick break at work.
Affirmation Breathing
Combine the power of positive thinking with mindful breathing for a double calming effect.
How to do it:
- Choose a calming word or short phrase
- As you inhale, silently say the first part of your affirmation
- As you exhale, complete the affirmation
- For example: Inhale “I am“, Exhale “calm“
This technique can be particularly helpful when waiting in line or during other potentially stressful moments.
Box Breathing
Also known as square breathing, this technique can help you regain focus and calm quickly.
How to do it:
- Inhale for a count of 4
- Hold your breath for a count of 4
- Exhale for a count of 4
- Hold your breath for a count of 4
- Repeat the cycle
Visualising a square as you breathe can enhance the calming effect. This technique is great before important meetings or during moments of high stress. Remember to Slow your breathing down. Don’t race through this.
Resonant Breathing
This technique aims to create harmony between your breath and heart rate.
How to do it:
- Inhale for 5 seconds
- Exhale for 5 seconds
- Aim for about 5-6 full breath cycles per minute
Practise this in a quiet space, perhaps in the morning or evening, to help regulate your body’s stress response.
Alternate Nostril Breathing
This yogic breathing technique is believed to balance the two hemispheres of the brain.
How to do it:
- Use your right thumb to close your right nostril
- Inhale through your left nostril
- Close your left nostril with your ring finger and release your right nostril
- Exhale through your right nostril
- Inhale through your right nostril
- Close your right nostril and exhale through your left
- Continue alternating
This technique requires a bit more practice but can be very effective for promoting relaxation.
3-3-3 Breathing Technique
This quick and simple technique can be particularly helpful during moments of acute anxiety.
How to do it:
- Breathe in for 3 seconds
- Hold your breath for 3 seconds
- Exhale for 3 seconds
- Repeat 3-5 times
You can do this exercise discreetly, even at your desk or in a stressful situation, to quickly bring your anxiety levels down.
Breathing Exercises for Anxiety FAQs
What is 3-3-3 Breathing for Anxiety?
The 3-3-3 breathing is a simple technique that you can use to calm down quickly. Breathe in deeply for three seconds, hold your breath for another three seconds, and then gently exhale for three seconds. This pattern helps you focus on your breathing and slows down your heart rate, making you feel more relaxed. It’s a great tool to use when you’re feeling anxious or stressed and need a quick way to regain your calm.
What is the 4-2-6 Breathing Technique?
The 4-2-6 breathing technique is a calming exercise. First, inhale slowly for four seconds. Then, hold your breath for two seconds. Finally, exhale slowly and steadily for six seconds. This technique helps by making your exhale longer than your inhale, which is a signal to your body to relax. It’s particularly useful when you need to settle your mind before sleep or if you’re feeling anxious and need to steady your nerves.
What is the 4-7-8 Breathing Technique?
The 4-7-8 breathing technique is a method that can help reduce anxiety and improve sleep. It involves breathing in for four seconds, holding your breath for seven seconds, and then exhaling for eight seconds. This technique helps to slow down your breathing and encourages your body to enter a state of deep relaxation. It can be especially helpful if you’re having trouble falling asleep or if you’re experiencing moments of high stress or anxiety.
What is the Best Breathing Exercise for Anxiety?
Choosing the best breathing exercise for anxiety can depend on your personal preferences and what feels most comfortable for you. Some people find quick and easy techniques like the 3-3-3 breathing helpful, especially in moments of sudden or severe stress. Others might prefer more structured methods like the 4-7-8 technique, especially for help with sleep. It’s a good idea to try a few different breathing techniques to see which one works best for you. The key is regular practice to help your body learn to relax more easily.
Can Anxiety Cause Shortness of Breath?
Yes, anxiety can cause shortness of breath. When you’re anxious, your body’s stress response is activated, leading to faster breathing or even hyperventilation. This can make you feel like you’re not getting enough air, leading to shortness of breath or a feeling of suffocation. Practising breathing exercises can help regulate your breath and reduce these symptoms.
Can Anxiety Cause Restlessness?
Yes, anxiety can cause restlessness. When you’re anxious, your body’s fight-or-flight response is activated, leading to increased energy and an inability to sit still. You might find yourself pacing, fidgeting, or having difficulty relaxing. Breathing exercises can help calm your nervous system and reduce feelings of restlessness.
How Can I Tell If I’m Breathing Properly?
The easiest way to determine your breathing pattern is to put one hand on your upper abdomen, near the waist, and the other in the middle of your chest. As you breathe, notice which hand raises the most. If you’re breathing properly, your abdomen should expand and contract with each breath (and the hand on it should raise the most). It’s especially important to be aware of these differences during stressful and anxious times when you’re more likely to breathe from your chest.
Keep in Mind
How we breathe in and out depends on the type of breathing exercise we’re using. Many breathing exercises involve breathing in slowly through your nose and exhaling through your mouth, but some others may direct you to breathe in and out through your nose.
To make deep breathing work for you, it’s essential to listen to your body and be mindful of how anxiety is impacting your everyday life. If, after practising deep breathing, you still feel severe anxiety, consider consulting a mental health professional or medical doctor for assessment and recommendations for treatment.
Incorporating mindful breathing exercises into your daily routine can help create a profound sense of calm and well-being. By taking the time to breathe deeply and mindfully, you can reduce anxiety and find a moment of peace amidst the chaos of everyday life. Breathe in peace, and breathe out wellness.
