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.
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.
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.
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.
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.
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.
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.
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.
8. Lion's Breath
Two-Minute Miracles: Lion's Breathing
This is a breathing exercise that mimics the motions of a lion's roar.
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.
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.
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?
Bonus Tips to Reduce Anxiety
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.