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Mental Health HomepageConditions LibraryConditions CategoryConditions CategoryThe Power of Breathing Exercises for Anxiety
Table of Contents:OverviewHow Do Breathing Exercises Help Ease Anxiety?7 Anxiety-Easing Breathing ExercisesWhen Breathing Exercises Don’t Provide Enough Help
Anxiety DisorderRead Time: 7 Minutes
Published On: March 23, 2016
Reviewed On: March 23, 2016
Updated On: January 25, 2024
OverviewWhen it comes tohow to deal with anxiety, relaxation techniques like breathing exercises can be a powerful tool for anxiety relief and mental health management. Concentrating on your breathing helps distract you from unhealthy or anxious thoughts. Deep breathing exercises for anxiety are a way to relax the mind and reduce anxiety and stress levels in the body.Learn how to use this free, easy — and most importantly, hugely effective — tactic to manage your anxiety here.
Overview
When it comes tohow to deal with anxiety, relaxation techniques like breathing exercises can be a powerful tool for anxiety relief and mental health management. Concentrating on your breathing helps distract you from unhealthy or anxious thoughts. Deep breathing exercises for anxiety are a way to relax the mind and reduce anxiety and stress levels in the body.
Learn how to use this free, easy — and most importantly, hugely effective — tactic to manage your anxiety here.
How Do Breathing Exercises Help Ease Anxiety?Breathing is something most of us take for granted. It’s involuntary, instinctual, and something we do without even thinking — but therightbreathing can have a significant impact on stress and anxiety.The way you breathe canchange based on the emotions you feel. For example, you breathe slowly when you’re relaxed and more quickly when you’re anxious or scared.You don’t just change how you breathe because you’re feeling a certain way, though. The opposite is true, too. Changing how you breathe can also actually changehow you’re feeling. This is why it’s such an effective way to manage anxiety.Researchshows that breathing exercises and breathwork can immediately calm you down and improve your mood in periods of high stress.Studieseven suggest that people who regularly use deep breathing exercises for anxiety disorders like post-traumatic stress disorder (PTSD) can see a long-term improvement in anxiety symptoms.Deep breathing treats the physicalsymptoms of anxiety, like slowing down a quickened heart rate and reducing trembling during an anxiety attack, but it also helps redirect the brain. When you’re feeling anxious, it can be hard to concentrate on anything else. When it comes tonatural remedies for anxiety, breathing is a simple, repetitive task that helps you direct your thoughts, and, thus, focus your brain.
How Do Breathing Exercises Help Ease Anxiety?
Breathing is something most of us take for granted. It’s involuntary, instinctual, and something we do without even thinking — but therightbreathing can have a significant impact on stress and anxiety.The way you breathe canchange based on the emotions you feel. For example, you breathe slowly when you’re relaxed and more quickly when you’re anxious or scared.
You don’t just change how you breathe because you’re feeling a certain way, though. The opposite is true, too. Changing how you breathe can also actually changehow you’re feeling. This is why it’s such an effective way to manage anxiety.
Researchshows that breathing exercises and breathwork can immediately calm you down and improve your mood in periods of high stress.Studieseven suggest that people who regularly use deep breathing exercises for anxiety disorders like post-traumatic stress disorder (PTSD) can see a long-term improvement in anxiety symptoms.
Deep breathing treats the physicalsymptoms of anxiety, like slowing down a quickened heart rate and reducing trembling during an anxiety attack, but it also helps redirect the brain. When you’re feeling anxious, it can be hard to concentrate on anything else. When it comes tonatural remedies for anxiety, breathing is a simple, repetitive task that helps you direct your thoughts, and, thus, focus your brain.
Expert Insight
Licensed Mental Health Counselor (LMHC), MA, MScBisma Anwar
Doing breathing exercises benefits the mind and body in many different ways. Some of the most immediate, obvious, and clear effects are:It brings you to the presentWhen you’re anxious, it’s easy to obsess about the past or the present. Deep breathing is a way to practice mindfulness, a mental state that’s focused on what’s happening at the moment. Mindfulness breathing for anxiety can keep you from catastrophizing and allow you to focus on what’s happening now.It immediately reduces stress, improving physical healthWhen anxiety levels spike, our bodies produce cortisol, a stress hormone that increases sugar in the bloodstream. While cortisol is designed to help the body react to stressful situations,high levels of the hormone can put you atincreased risk for stroke and heart disease. Breathing exercises are a way to quickly bring your stress and blood pressure levels down, potentially avoiding negative health effects.It lowers the heart rateAn elevated heart rate is a normal symptom of stress. When you breathe more slowly, your heart rate slows down too. Breathing techniques let your heart rate return to a normal, healthy level, even in times of extreme stress.It gives your body more oxygenHave you ever felt breathless when you’re anxious? Anxiety can cause you to breathe rapidly, exhaling a lot of carbon dioxide without bringing in enough oxygen. Taking slow, deep breaths means your body is getting more oxygen, keeping you from feeling dizzy or lightheaded.
Doing breathing exercises benefits the mind and body in many different ways. Some of the most immediate, obvious, and clear effects are:
It brings you to the present
When you’re anxious, it’s easy to obsess about the past or the present. Deep breathing is a way to practice mindfulness, a mental state that’s focused on what’s happening at the moment. Mindfulness breathing for anxiety can keep you from catastrophizing and allow you to focus on what’s happening now.
It immediately reduces stress, improving physical health
When anxiety levels spike, our bodies produce cortisol, a stress hormone that increases sugar in the bloodstream. While cortisol is designed to help the body react to stressful situations,high levels of the hormone can put you atincreased risk for stroke and heart disease. Breathing exercises are a way to quickly bring your stress and blood pressure levels down, potentially avoiding negative health effects.
It lowers the heart rate
An elevated heart rate is a normal symptom of stress. When you breathe more slowly, your heart rate slows down too. Breathing techniques let your heart rate return to a normal, healthy level, even in times of extreme stress.
It gives your body more oxygen
Have you ever felt breathless when you’re anxious? Anxiety can cause you to breathe rapidly, exhaling a lot of carbon dioxide without bringing in enough oxygen. Taking slow, deep breaths means your body is getting more oxygen, keeping you from feeling dizzy or lightheaded.
7 Anxiety-Easing Breathing ExercisesBreathing exercises are something you can do anywhere, whether you’re at home, in the office, in a long line, or even while driving. There are several different breathing exercises for anxiety, which means you can find the method that you like and that works best for you. The next time you feel stressed or anxious, try implementing one of these deep breathing techniques.1. 4-7-8 breathingFor some, this is considered a “more advanced” breathing technique, but don’t let that scare you. It really is easy to learn and use.To do the 4-7-8 technique, keep your mouth closed and breathe in through your nose while counting to 4. Hold your breath for 7 seconds, then exhale slowly through the mouth for 8 seconds. Repeat.Since you’ll be focusing on both your breathing and counting, this exercise of mindfulness breathing for anxiety is great, especially for those withsleep anxiety.
7 Anxiety-Easing Breathing Exercises
Breathing exercises are something you can do anywhere, whether you’re at home, in the office, in a long line, or even while driving. There are several different breathing exercises for anxiety, which means you can find the method that you like and that works best for you. The next time you feel stressed or anxious, try implementing one of these deep breathing techniques.
1. 4-7-8 breathing
For some, this is considered a “more advanced” breathing technique, but don’t let that scare you. It really is easy to learn and use.
To do the 4-7-8 technique, keep your mouth closed and breathe in through your nose while counting to 4. Hold your breath for 7 seconds, then exhale slowly through the mouth for 8 seconds. Repeat.
Since you’ll be focusing on both your breathing and counting, this exercise of mindfulness breathing for anxiety is great, especially for those withsleep anxiety.
- 2-to-1 breathing (diaphragmatic breathing)If the 4-7-8 technique feels like it’s too much at first, start with this more basic deep breathing exercise, known as 2-to-1, or diaphragmatic breathing.Just slowly inhale through your nose, keeping your shoulders relaxed, for a count to 4. Then, exhale through your mouth, keeping your lips pursed like you would if you were blowing air through a straw, for a count to 8. This is known as controlled breathing or pursed-lip breathing, and it goes hand-in-hand with diaphragmatic breathing.Diaphragmatic breathing, also called belly breathing or abdominal breathing, helps you breathe through your diaphragm, so you use less energy while inhaling and exhaling.Studiesshow that 2-to-1 breathing creates a physiological change in the body, altering how the autonomic nervous system functions. It’s particularly effective if you’re ever hyperventilating or having a panic attack.3. Mindful breathingMindfulness meditationis an ancient technique that helps you be present and in the moment. As you inhale and exhale, try to focus all your attention on one thing. This could be your breathing, a sound, something hanging on the wall, or a positive phrase you repeat to yourself. If you notice your mind start to wander, that’s OK (it’s also pretty common, so go easy on yourself). Just gently redirect your attention back toward your focus. Allow yourself to relax and appreciate the moment. During mindful breathing exercises, use slow, deep breaths, both when inhaling and exhaling.4. Deep hold breathingFor this deep breathing exercise, stand up straight and then bend forward slightly, allowing your arms to dangle. As you inhale, return to a standing position. Hold your breath for a few seconds. Then lean forward again as you exhale. This breathing exercise is a fantastic way to stretch the body and ease muscle tension.5. Alternate nostril breathingUse your fingers to press one nostril closed. Inhale deeply, taking in the air through the open nostril. Hold your breath for 1 second, then cover the opposite nostril as you exhale. Alternate nostril breathing is known toreduce stress and improve respiratory function.6. Resonance breathingClose your eyes and lie down in a comfortable place. With your mouth closed, try to inhale through your nose for 6 seconds, and then exhale for another 6 seconds. Breathe slowly and focus on staying relaxed. You can continue this exercise for up to 10 minutes.7. Box breathingBox breathing, or 4-square breathing, is so effective the Navy SEALs use it regularly to remain calm when they’re in high-stress situations. To practice box breathing, exhale slowly, trying to release all the air in your lungs. While counting to 4, inhale through your nose. Hold the breath for 4 seconds, and then exhale for another count of 4. You can repeat this 4-step breathing technique until you’re calm.
2. 2-to-1 breathing (diaphragmatic breathing)
If the 4-7-8 technique feels like it’s too much at first, start with this more basic deep breathing exercise, known as 2-to-1, or diaphragmatic breathing.
Just slowly inhale through your nose, keeping your shoulders relaxed, for a count to 4. Then, exhale through your mouth, keeping your lips pursed like you would if you were blowing air through a straw, for a count to 8. This is known as controlled breathing or pursed-lip breathing, and it goes hand-in-hand with diaphragmatic breathing.
Diaphragmatic breathing, also called belly breathing or abdominal breathing, helps you breathe through your diaphragm, so you use less energy while inhaling and exhaling.Studiesshow that 2-to-1 breathing creates a physiological change in the body, altering how the autonomic nervous system functions. It’s particularly effective if you’re ever hyperventilating or having a panic attack.
3. Mindful breathing
Mindfulness meditationis an ancient technique that helps you be present and in the moment. As you inhale and exhale, try to focus all your attention on one thing. This could be your breathing, a sound, something hanging on the wall, or a positive phrase you repeat to yourself. If you notice your mind start to wander, that’s OK (it’s also pretty common, so go easy on yourself). Just gently redirect your attention back toward your focus. Allow yourself to relax and appreciate the moment. During mindful breathing exercises, use slow, deep breaths, both when inhaling and exhaling.
4. Deep hold breathing
For this deep breathing exercise, stand up straight and then bend forward slightly, allowing your arms to dangle. As you inhale, return to a standing position. Hold your breath for a few seconds. Then lean forward again as you exhale. This breathing exercise is a fantastic way to stretch the body and ease muscle tension.
5. Alternate nostril breathing
Use your fingers to press one nostril closed. Inhale deeply, taking in the air through the open nostril. Hold your breath for 1 second, then cover the opposite nostril as you exhale. Alternate nostril breathing is known toreduce stress and improve respiratory function.
6. Resonance breathing
Close your eyes and lie down in a comfortable place. With your mouth closed, try to inhale through your nose for 6 seconds, and then exhale for another 6 seconds. Breathe slowly and focus on staying relaxed. You can continue this exercise for up to 10 minutes.
7. Box breathing
Box breathing, or 4-square breathing, is so effective the Navy SEALs use it regularly to remain calm when they’re in high-stress situations. To practice box breathing, exhale slowly, trying to release all the air in your lungs. While counting to 4, inhale through your nose. Hold the breath for 4 seconds, and then exhale for another count of 4. You can repeat this 4-step breathing technique until you’re calm.
When Breathing Exercises Don’t Provide Enough HelpBreathing exercises for anxiety can be an excellent tool for anxiety management, but they might not always be enough. While breathing techniques can help you relax when you’re feeling anxious, they’re not a cure for anxiety. If your anxiety is interfering with your ability to sleep, concentrate, work or go to school, or just enjoy life, you may need professional help.There are many effectivetreatments for anxiety, including therapy and medication.Online therapyoptions like the platform Talkspace make getting help for anxiety easy and affordable. Best of all, we make it convenient. You can even gettherapy for anxietyfrom the comfort of your own home.Even if you decide to seek out professional help, though, remember that breathing exercises can still be of value. Use them to control your anxiety and keep it at a manageable level any time you’re stressed or anxious. Before work presentations or a big test or performance, if you’re in a heated discussion or argument with a friend or partner, when you’re late getting to an appointment — any time you’re feeling like anxiety is taking over, knowing these techniques will be a powerful tool to keep in your back pocket.Anxiety doesn’t have to keep you from living a happy and satisfying life. Now you know how to take back control.
When Breathing Exercises Don’t Provide Enough Help
Breathing exercises for anxiety can be an excellent tool for anxiety management, but they might not always be enough. While breathing techniques can help you relax when you’re feeling anxious, they’re not a cure for anxiety. If your anxiety is interfering with your ability to sleep, concentrate, work or go to school, or just enjoy life, you may need professional help.
There are many effectivetreatments for anxiety, including therapy and medication.Online therapyoptions like the platform Talkspace make getting help for anxiety easy and affordable. Best of all, we make it convenient. You can even gettherapy for anxietyfrom the comfort of your own home.
Even if you decide to seek out professional help, though, remember that breathing exercises can still be of value. Use them to control your anxiety and keep it at a manageable level any time you’re stressed or anxious. Before work presentations or a big test or performance, if you’re in a heated discussion or argument with a friend or partner, when you’re late getting to an appointment — any time you’re feeling like anxiety is taking over, knowing these techniques will be a powerful tool to keep in your back pocket.
Anxiety doesn’t have to keep you from living a happy and satisfying life. Now you know how to take back control.
See ReferencesRespiratory feedback in the generation of emotionPhilippot P, Chapelle G, Blairy S. Cognition & Emotion. 2002;16(5):605-627. doi:10.1080/02699930143000392. Accessed June 9, 2022.The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy AdultsMa, Xiao et al. Frontiers in psychology vol. 8 874. 6 Jun. 2017, doi:10.3389/fpsyg.2017.00874. Accessed June 9, 2022.Breathing-based meditation decreases posttraumatic stress disorder symptoms in U.S. military veterans: a randomized controlled longitudinal studySeppälä, Emma M et al. Journal of traumatic stress vol. 27,4 (2014): 397-405. doi:10.1002/jts.21936. Accessed June 9, 2022.Central effects of stress hormones in health and disease: Understanding the protective and damaging effects of stress and stress mediatorsMcEwen, Bruce S. European journal of pharmacology vol. 583,2-3 (2008): 174-85. doi:10.1016/j.ejphar.2007.11.071. Accessed June 9, 2022.The influence of the 2:1 yogic breathing technique on essential hypertensionAdhana, Ritu et al. Indian journal of physiology and pharmacology vol. 57,1 (2013): 38-44. Accessed June 9, 2022.Effects of alternate nostril breathing exercise on respiratory functions in healthy young adults leading stressful lifestyleJahan, Iffat et al. Journal of population therapeutics and clinical pharmacology = Journal de la therapeutique des populations et de la pharmacologie clinique vol. 27,1 e104-e114. 19 Mar. 2020, doi:10.15586/jptcp.v27i1.668. Accessed June 9, 2022.
See References
Philippot P, Chapelle G, Blairy S. Cognition & Emotion. 2002;16(5):605-627. doi:10.1080/02699930143000392. Accessed June 9, 2022.
Ma, Xiao et al. Frontiers in psychology vol. 8 874. 6 Jun. 2017, doi:10.3389/fpsyg.2017.00874. Accessed June 9, 2022.
Seppälä, Emma M et al. Journal of traumatic stress vol. 27,4 (2014): 397-405. doi:10.1002/jts.21936. Accessed June 9, 2022.
McEwen, Bruce S. European journal of pharmacology vol. 583,2-3 (2008): 174-85. doi:10.1016/j.ejphar.2007.11.071. Accessed June 9, 2022.
Adhana, Ritu et al. Indian journal of physiology and pharmacology vol. 57,1 (2013): 38-44. Accessed June 9, 2022.
Jahan, Iffat et al. Journal of population therapeutics and clinical pharmacology = Journal de la therapeutique des populations et de la pharmacologie clinique vol. 27,1 e104-e114. 19 Mar. 2020, doi:10.15586/jptcp.v27i1.668. Accessed June 9, 2022.
Bisma AnwarBisma Anwar is the Team Lead for the Talkspace Council of Mental Health Experts. A major focus in her work has been anxiety management and helping her clients develop healthy coping skills, reduce stress and prevent burnout. She serves on the board of a non-profit organization based in NYC called The Heal Collective which promotes advocacy and awareness of mental health issues in BIPOC communities.
Bisma Anwar is the Team Lead for the Talkspace Council of Mental Health Experts. A major focus in her work has been anxiety management and helping her clients develop healthy coping skills, reduce stress and prevent burnout. She serves on the board of a non-profit organization based in NYC called The Heal Collective which promotes advocacy and awareness of mental health issues in BIPOC communities.
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