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Breathing Exercises to Reduce Anxiety

Looking for the best breathing exercises for anxiety and stress relief? Read this article to find 11 breathing techniques that can help you let go of anxiety.

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  • Have you ever felt anxious and restless for no apparent reason? Your heartbeat and breathing become rapid, and you feel like something is wrong, but you don't know what.
  • It can be an overwhelming feeling, even crippling at times. I know because I've been there.
  • When you're in that anxious negative loop, it's very difficult to come out. That is unless you have mastered the right techniques to deal with it.
  • That's where breathing exercises for anxiety relief come into the picture.
  • By regularly and consistently practicing breathwork, you can control your breathing and calm your anxiety. There are many techniques you can use and this post lists 11 of the best ones.
  • But first, let's understand how deep breathing helps with anxiety.

Why Should You Try Breathing Exercises for Anxiety?

  • Slow or deep breathing has several physiological and psychological benefits, including stress and anxiety relief. According to the latest anxiety statistics research, showed that breath work has positive effects on mental health and stress relief.
  • The simple reason why deep breathing is beneficial for anxiety is this:
    1. When you are anxious or having a panic attack, your body's natural response is to take short, shallow breaths.
    2. By deep breathing, you change your body's response, which affects your mental state as well.
  • By taking deep breaths, you curb your body's response to anxiety and signal your brain that everything is fine. When your body relaxes, your mind automatically gets the cue and it also relaxes.
  • I know, it's a simplistic explanation of a complex phenomenon, but that's all that matters. Deep breathing calms your nerves and helps manage anxiety and anxiety disorders.

11 Best Breathing Exercises for Anxiety Relief

  • Now that you understand how effective deep breathing can be, you need the right breathing techniques that you can master. Here are 11 of the best breathing exercises for anxiety that you can choose from.
  • I recommend trying them all, choosing 2 or 3 that work best for you, and mastering them with regular practice. Here you go.

1. Anxiety Breathing 4-7-8 Technique

4-7-8 Calm Breathing Excercise | 10 Minutes of Deep Relaxation | Anxiety Relief | Pranayama Excercise

  • The 4-7-8 technique is one of the most popular and best breathing exercises for anxiety relief. It follows the principle of deep, rhythmic breathing to calm the nervous system and is also called “the relaxing breath” for the same reason.
  • To try this breathing exercise, please start by sitting in a comfortable position with your back straight. Then, follow this process:
    1. Inhale deeply till a mental count of four
    2. Hold your breath in for a count of seven
    3. Exhale slowly through your mouth making a whoosh sound, and keep a count of eight
  • The idea is to exhale for twice as long as you inhale. This may seem unnatural at first and you may struggle to hold your breath for that long. Trust me, it gets better with practice.
  • However, if you're really struggling, just divide the duration for all by two and inhale for 2, hold for 3.5, and exhale for 4. This way you'll maintain the same rhythm while taking deep breaths that are comfortable for you.

2. Diaphragmatic or Belly Breathing

Breathing Technique to Relax: Belly Breathing Exercise with Dora Kamau

  • Diaphragmatic breathing or belly breathing helps you breathe properly.
  • What does that mean? Does it mean you've been breathing wrong all this time?
  • Well, possibly. If your belly contracts while inhaling, then you, like many other people, have been breathing incorrectly. When you inhale, your belly should expand, not contract.
  • Belly breathing can correct this and, with regular practice, you will naturally start breathing right.
  • To start this practice, either sit or lie comfortably with your back straight. Follow these steps:
    1. Place one hand on your belly and the other on your chest (note that just keeping one hand on the belly also works)
    2. Take a deep breath in and feel your belly expand; your chest should remain almost still
    3. Exhale slowly through pursed lips and feel your belly contract; again the chest should remain almost still
    4. Repeat the process for a few minutes
  • When you do it for the first time, you may feel a bit tired, especially if you're not used to breathing this way. Don't worry! You'll get better with practice and it will come naturally to you after weeks of regular practice.
  • Make it a part of your daily routine and use the habit tracker that comes with our Anxiety Checklist to build a consistent habit.

3. Pursed Lip Breathing

Mindful Breathing: Pursed Lip Breathing

  • This is one of the simplest breathing exercises for anxiety that you can practice several times a day. It doesn't have to be a daily ritual, and you can practice it anytime you’re feeling anxious or having an anxiety attack.
  • How does it work?
    1. Sit comfortably and relax your neck and shoulders
    2. Inhale through your nose for two seconds, keeping your mouth closed
    3. Exhale through the mouth for four seconds with puckered lips
    4. Repeat for as long as it takes for you to calm down
  • Regular practice of this breathing exercise not only helps with anxiety but also improves your lung health.

4. Humming Breathing

Brahmari - the humming bee breath

  • Humming breathing (aka Bhramari pranayama) is a slow breathing exercise that involves making a humming sound while exhaling.
  • It is a great breathing exercise to relieve anxiety and stress, and calm anger or agitation. Here's how you can do it.
    1. Sit in any position you find comfortable
    2. Relax your face and jaw muscles
    3. Block outside noise by placing your fingers in your ears
    4. Take a deep breath through your nose
    5. Exhale through your nose, keeping your ear blocked, and making a humming sound while keeping your mouth closed
    6. Repeat for as long as is comfortable for you

5. Resonance Breathing

Coherent Breathing Timer - 5 Breaths Per Minute | 6 Seconds in / 6 Seconds Out | With Bells

  • This is one of the simplest breathing exercises for anxiety that you can practice several times a day. It doesn't have to be a daily ritual, and you can practice it anytime you're feeling anxious or having an anxiety attack.
  • The goal? To calm your nerves by helping you breathe slowly and deeply.
  • If it sounds too easy, remember that most people take 12 to 20 breaths per minute. So, be prepared for it to be a conscious effort, but trust me it will pay off.
  • Here's how you do it:
    1. Sit or lie in a comfortable position
    2. Inhale through your nose for a count of 6
    3. Exhale through your nose for a count of 6
    4. Repeat
  • It's one of the simplest breathing exercises for anxiety as you don't have to remember too many things. Just breathe in and out for six seconds each and tha's it.

6. Alternate Nostril Breathing

Guided Alternate Nostril Breathing Meditation (Nadi Shodhana) | 10 Minutes

  • This is one of the ancient Pranayama breathing techniques, also known as "Nadi Shodhana."
  • It's best done early morning, on an empty stomach, usually as part of a longer yogic practice. You can, however, do it anytime you need.
  • Here's the process you should follow:
    1. Sit with your spine straight, preferably in a cross-legged position
    2. Place your left hand on your leg with the palm up
    3. Inhale through both nostrils and then block your right nostril with your right thumb
    4. Exhale through your left nostril and then inhale through your left nostril
    5. Block your left nostril using your right ring finger and exhale through your right nostril
    6. Unblock your left nostril and exhale, while blocking your right nostril with your thumb
    7. Repeat the process
  • If you've never done this before, you will likely get confused, especially with which fingers to use. I recommend that you use any fingers that naturally work for you. The goal is to breathe in or out from one nostril at a time.
  • Practice this regularly and you'll get the hang of it.

7. Deep Breathing

Take a Deep Breath

  • With so many breathing techniques to try, it becomes difficult to choose. Trust me, I know how difficult it is to make a choice when you have myriad choices—it can be overwhelming.
  • Let me simplify things for you. If you don't know where to start, just take a deep breath.
  • Deep breathing is a less structured breathing technique, one that anyone can try at any time. Here's how:
    1. Sit or stand in a relaxed position
    2. Take a deep breath in, move your elbow back, and let your chest expand
    3. Hold your breath for a few seconds, as long as is comfortable for you
    4. Slowly exhale through your mouth or nose and let your posture relax and chest contract
    5. Repeat till you feel calm and relaxed

8. Lion's Breath

Two-Minute Miracles: Lion's Breathing

  • This is a breathing exercise that mimics the motions of a lion's roar.
  • Of all the breathing exercises on this list, this one is the best to let go of your aggression and anger. Here's how it works.
    1. Sit in a kneeling position with your hips touching your feet or stand in a comfortable position
    2. Take a deep breath in through your nose, while closing your hands into a fist
    3. Exhale through your mouth while making a “ha” sound, take your tongue out, and open your closed fists
    4. Repeat this a few times
  • If you find the closing and opening of fists too dramatic, you can skip that part of the process. But don't forget to make that “ha” sound while exhaling and let go of all your anger, stress, and frustration.

9. Box Breathing (4-4-4 Breathing)

Box Breathing Exercise | TAKE A DEEP BREATH | Pranayama Series

  • This is a breathing exercise that was first used by the US military to manage stress. It involves visualizing a box with four equal sides while performing breathwork, which also has four main steps.
  • Here's the process.
    1. Inhale through your nose to a count of four
    2. Hold your breath for a count of four
    3. Exhale through the nose to a count of four
    4. Hold for four seconds before you inhale again
    5. Repeat for as long as you feel comfortable
  • Since you have to do each step for four seconds, it's easy to remember. By focusing your mind on counting and the breathwork you will be able to let go of your anxious thoughts.

10. Breath Focus Breathing Exercise

Focus on your Breath, 5 Minute Breathing Guided Meditation

  • Unlike other breathing exercises on this list, this one doesn't require you to breathe in a special way. Instead, you breathe naturally but focus on each breath.
  • You also need to choose a focus word that makes you feel happy or relaxed. While doing the exercise you can focus on this word and even say it out loud.
  • Here's the step-by-step process.
    1. Sit or lie in a comfortable and relaxed position
    2. Inhale and exhale as you normally do but focus on your breathing and feel it in your body
    3. Focus on your chosen word and say it out loud or in your mind with each exhale
    4. As you inhale, focus on the breath going in through your nostrils and making your belly expand
    5. As you exhale, focus on how your belly contracts and feel the air leaving your body
    6. Keep focusing on your breath for a few minutes
  • A simpler version of the breath focus breathing technique involves just focusing on your breath as you breathe in and out from your nose. Feel the air move in and out your nose, that's it.
  • It's the simplest way to bring your attention away from anxious thoughts to something physical and real.
  • Make it a part of your daily ritual and track your habits and goals using our anxiety checklist and the habit tracker that comes with it.

11. Bear Breath for Children's Anxiety

Bear Breaths | Breathing Exercises for Kids Mindfulness (Children Anxiety Relief Meditation)

  • If you have kids who suffer from anxiety, then this is the perfect breathing exercise to try. As it involves hand gestures mimicking a bear, it adds a fun and engaging element to the breathing routine.
  • Also, who says it's only for kids? Why don't you try this and let go of your anxiety and frustration by growling like a bear?
  • This is how you should do it:
    1. Stretch your arms up and then out, as far as is comfortable
    2. Take a deep breath in through your nose while stretching your arms
    3. Hold your breath for a while
    4. While exhaling, bring your hand in front of your chest and form bear claws, while making a growling sound through your mouth
    5. Repeat the process a few times

12. The Original Breath Builder®

The Original Breath Builder® is a versatile tool designed to enhance breath control, benefiting various aspects of health and performance. Here's how it can help:

Health Improvement: Aids in managing health issues by promoting better breathing techniques.
Musical Performance: Helps musicians, especially those using reed instruments like the flute and clarinet, achieve better lung control, hold long phrases, and hit high notes with ease.
Athletic Ability: Enhances athletic performance by improving respiratory efficiency.
Innovative Design: Features a continuous flow of air, eliminating the need for adjustments and providing a seamless breathing experience.
Proven Reliability: With over 50 years on the market, it's still the latest innovation in breath control and performance.

Bonus Tips to Reduce Anxiety

  • Breathwork or breathing exercises are one of the few most effective ways to manage anxiety. Let's discuss some other useful techniques you should know.
    1. Grounding Techniques: These aim to bring your attention back to the here and now by helping you focus on your physical environment. These are extremely effective during anxiety attacks and are often the first things experts recommend in such situations.
    2. Meditation:  Practicing mindfulness and building a regular meditation  practice can help improve your physical and mental health in the long term. Unlike grounding or breathing exercises, which are often reactive, this is a proactive way to reduce stress and anxiety in the long term.
  • Remember, effective anxiety management involves various things working in tandem. You need to build a regular and consistent routine to keep your anxiety at bay.
  • That's why I have prepared a 93-point anxiety checklist that covers everything you need to build that routine. You will find tips, techniques, and worksheets to help you relieve stress and keep your anxiety in check.
  • Also, try various psychotherapies like Hypnotherapy and Cognitive Behavioral Therapy to better deal with your anxiety.

Frequently Asked Questions

Breathing exercises calm your body, which helps calm your mind, thus reducing anxiety.

All the breathing exercises mentioned above are great for anxiety relief. Choose an exercise that makes you feel the most calm and is easy for you to practice regularly.

It is a deep, rhythmic breathing technique that involves inhaling for 4 seconds, holding for 7, and exhaling for 8.

By focusing your attention on your belly expanding and contracting with every breath, you direct your mind away from anxious thoughts. Deep breathing also helps relax your body, which, in turn, relaxes your mind.

Take deep breaths from your nose and exhale slowly through your mouth. Repeat till you start feeling calm and relaxed.

Key Takeaways

  • All the breathing exercises listed here can help you calm your nerves during an anxiety attack. With consistent practice, these can help reduce stress and improve your mental health over time.
  • Combine these with other tips and techniques listed in my comprehensive anxiety checklist. I've prepared it after years of research to help people like you who need a ready-to-use tool to manage and reduce anxiety.
  • I've also written a book "Fearless Living" to give you deeper insight into anxiety and how to deal with it. Get the combo and use it to take back control of your life and live an anxiety-free life.