Anxiety Breathing Exercises: 10 Science-Backed Techniques to Calm Anxiety

 Anxiety Breathing Exercises: How to Calm Your Mind in Minutes

When you're anxious, do you notice how your breathing changes?

For instance, the heart pounds; the chest is tight; quick, shallow breaths make it hard to catch your breath.

This is real.

Breathing patterns are strongly linked to anxiety. The body goes through physiological changes as your brain detects a threat, activating the stress response in the body.

Fortunately, there is good news. Breathing not only influences how calm you feel but can also help you calm yourself when you are anxious.

 

In the recent evidence, there is a research conducted by Stanford researchers David Spiegel, Andrew Huberman, and Melis Yilmaz Balban that is published in the Cell Reports Medicine. They conducted an experiment with a difference that included a total of 111 participants and the participants were divided into four groups of five minutes each in four different stages. The four practices used were cyclic sighing, a technique with emphasis on breathing, equal inhale-exhale and control group which used mindfulness meditation. All the groups were effective well in terms of lowering anxiety and improving the mood, however the controlled breathing showed better results that those by the meditators. Furthermore, cyclic sighing proved to be the best practice and the longer the participants practiced, the better results they had.

• Anxiety Breathing Exercises
• Why Breath Affects Feelings of Anxiety
• How Breathing Techniques Work From a Scientific Standpoint
• 10 Breathing Exercises that Will Reduce Anxiety
• 10 Common Mistakes with Breathing Exercises to Avoid
• Daily Tips to Get the Most Impact over the Long Term

What Are Anxiety Breathing Exercises?

Anxiety Breathing Exercises are controlled breathing techniques designed to slow breathing down, relax the body, and create a calmer Nervous System.

Breathing exercises will help by:

• Slowing down the rate of breathing
• Increasing efficiency of oxygen being breathed
• Stimulating the relaxation response of the body
• Reducing physical symptoms induced by anxiety

Breathing exercises can be performed anywhere without the use of any equipment as opposed to medication.

Why does anxiety affect our breathing? 

When we become anxious, the "fight or flight" response in our body kicks in. 

This response causes the following: 

• Faster breathing 
• An increased heart rate 
• Muscles that feel tense 
• A heightened sense of alertness 

While this is beneficial when there is real danger, it can create problems when it occurs due to everyday stress. 

Those who have anxiety often hyperventilate, which means that they breathe fast and shallow. 

Hyperventilation can lead to the following symptoms: 

• Dizziness
• Tightness in the chest
• Tingling sensations
• Increased level of panic 
• Constant feeling of breathlessness

Breathing exercises can help break the cycle. 

What Does Science Say About Breathing and Anxiety? 

Research indicates that when we do slow, controlled breathing, we stimulate our parasympathetic nervous system (the part of the brain that promotes "rest and digest"). 

By using this method of breathing, you may be able to: 

• Decrease your levels of stress 
• Increase your emotional control 
• Reduce feelings of panic 
• Promote relaxation 
• Increase focus and concentration 

Breathing techniques are often used by therapists in their treatment plans for anxiety management purposes. 

Do you think you would benefit from practicing breathing exercises in order to help with anxiety? 

If you are experiencing any of the following symptoms, you may want to consider using breathing exercises: 

• You feel anxious often 
• You get tension headaches due to stress
• You find it difficult to calm your mind 
• You have panic attacks 
• You are unable to sleep well 
• You feel tightness in your chest 
• You tend to think too much 
• You feel tense all or most of the time

1. Box Breathing

Box breathing is one of the most widely used breathing techniques for relieving anxiety.

The steps to perform box breathing include:

•    Inhale through the nose for four seconds
• Hold your breath for four seconds
• Exhale for four seconds
• Hold your breath again for four seconds

You may repeat these steps for several minutes.

Some of the benefits of box breathing include:

• Increased focus
• Calming effect
• Decreased feelings of stress

2. 4-7-8 Breathing

A method made popular by physicians and relaxation specialists.

How to perform the technique includes:

• Inhale for four seconds
• Hold for seven seconds
• Exhale for eight seconds

You may repeat this technique four to eight times.

Benefits of using 4-7-8 breathing may include:

• Aiding in the relaxation process
• Improving your quality of sleep
• Easing symptoms of anxiety

3. Diaphragmatic Breathing

Also known as belly breathing.

To perform this exercise, place one hand on your chest and the other hand on your stomach. While breathing through your nose, allow the rise of your stomach to be greater than the rise of your chest, and exhale slowly.

Benefits to using diaphragmatic breathing techniques include:

• Allowing you to breathe deeply
• Decreasing tension from the body
• Helping you to establish a regular rhythm of breathing

4. Pursed-Lip Breathing

To perform this technique:

• Inhale through your nose.
• Prepare to exhale by pursing your lips together as if you are going to blow out a candle.
• Exhale slowly through your pursed lips.

Some of the benefits of pursed-lip breathing include:

• Slowing down the respiratory rate.
• controlling the feeling of shortness of breath
• establishing a state of relaxation.

5. Equal Breathing

To perform equal breathing:

• Inhale for five seconds
• Exhale for five seconds
• Continue for a minimum of a few minutes

Some benefits to performing equal breathing exercises may include:

• It is simple enough for beginners to use.
• It helps to maintain steady breathing.
• It helps to create emotional balance.

6. Alternate Nostril Breathing

Traditional breathing technique used in meditation traditions.

Steps

Block one nostril, breathe in through the open nostril, switch nostrils and breathe out through the opposite nostril.

Repeat.

Benefits

• Practicing alternate nostril breathing can help you be mindful; 
• this breathing technique will promote a sense of calmness; 
• it will improve your ability to concentrate.

7. Resonance Breathing

Research shows that breathing at a rate of about six breaths per minute has a calming effect on most people.

Steps

• Inhale for about five seconds; 
• exhale for about five seconds. 
• Continue to breathe in and out at this rate for five to ten minutes.

Benefits

• Resonant/breathing reduces anxiety and increases your ability to relax; 
• use this technique regularly to facilitate your nervous system's regulation response.

8. Mindful Breathing

Steps

• Sit comfortably. 
• Focus your entire attention on your breath. 
• Notice the sensation of each inhalation and exhalation. 
• When your mind wanders away from your breath, gently bring your attention back to your breath.

Benefits

• This breathing exercise reduces overthinking, 
• increases awareness of your surroundings, and aids in stress management.

9. Counted Breathing

Steps

• Breathe in while counting to four; 
• breathe out while counting to six; 
• repeat at a slow, steady pace.

Benefits

• Counting helps create a calm space for your mind; 
• counting will keep your mind from racing.

10. Guided Breathing

Using an audio guide or a breathing app can help beginners stay on pace with the correct rhythm while practicing guided breathing.

Benefits

• Guided breathing is easy to learn. 
• The consistency of repeating a guided breathing program daily will provide the foundation for continued improvement of the ability to practice breathing exercises.

Mistakes to Avoid when Practicing Breathing Exercises

There are many mistakes we make that can significantly reduce the effectiveness of breathing exercises.

Avoid:

• Breathing too hard
• Rushing through your breathing exercise
• Expecting instant results
• Practicing breathing exercises only during an extreme anxiety attack
• Holding your breath too long

It is much more important to practice consistently than to practice perfectly.

  

How long will it take for breathing methods to be effective?

A lot of people report feeling effects consisting of a positive change in their condition shortly after using the methods. However, studies indicate that breathing exercises are more beneficial when done regularly and consistently over longer periods.

Can breathing exercises help me prevent a panic attack?

These exercises can indeed alleviate symptoms, specifically those that occur in the body when an attack begins. But breathing techniques are not a guarantee against a panic attack. Thus, you should turn to your healthcare provider for advice if panic attacks happen frequently.

Is it bad to stop breathing when suffering from an anxiety attack?

In general, these types of short breathing holds are safe for the majority of people. However, if doing it is making you more anxious, you should simply stick to easier forms of breathing.

Which method has scientific support?

Among all techniques, cyclic sighing has the background of scientific research, including its studies, one of which was conducted in Stanford in 2023. 

If this was useful, [check out our piece on how sleep affects mental and emotional health] the two topics are more connected than most people realize.

This article is for general information and isn't a substitute for professional medical or mental health advice. If anxiety is affecting your daily life, please talk to a doctor or licensed therapist breathing exercises are a helpful tool, not a treatment plan on their own.