3 Simple Breathing Techniques for Anxiety
Anxiety activates your nervous system…
Taking slow, deep breaths will help to calm it.
Believe me, I get that it can be frustrating to be told “just breath” when you’re feeling anxious or panicked. The reality is, it really does work. Slowing the pace of your breathing creates a chain reaction in your body to slow the heart rate, lower blood pressure, and calm the “fight or flight” response.
Here are three of my favorite breathing exercises when I’m feeling overwhelmed or anxious.
1.Equal Counts Breathing
The goal is to inhale for the same number of counts as the exhale. So if you choose to inhale for four counts you will exhale for four counts.
It looks something like this: inhale for 1, 2, 3, 4, hold for 1, exhale for 1, 2, 3, 4, hold for 1 . . . repeat.
Breath in through your nose and out through your mouth.
Focus on the sensation of your lungs filling and then emptying.
Initially try starting with 10 breaths.
2. Box Breathing
In box breathing, also called 4x4 breathing, you’ll be taking a 4 count breath in, holding for 4 counts at the top, exhaling for 4 counts, and holding for four counts at the bottom.
It can help to visualize a box or square. Trace the left side of the box up for the 4 count inhale, along the top of the box for the hold, down the right side of the box for the exhale, and along the bottom for the hold.
Try for 7-10 breaths.
3. lengthened exhale
As the name implies, you’ll exhale for longer than the inhale. Try taking a deep and swift intake of air for the inhale and then a slow, long controlled exhale. When I’m practicing this type of breath work, I like the exhale to have a bit of force to it. Don’t worry about counting like the two above.
Helpful Tips
If you’re sitting, try to sit up straight to create more space for your lungs to expand and a deeper breath.
If you’re lying down, try lying flat on your back.
Place a hand on your chest and one on your diaphragm (above your belly button but below your nipple line) to ensure you are breathing fully through your diaphragm and not taking shallow breaths through your chest. The hand on your belly should be moving more than the hand on your chest.
Keep steady count by tapping your finger against your chest or leg.
Use an app like InsightTimer to follow a guided breathing exercise or set a timer to practice breathing for a certain length of time.
Be compassionate and patient with yourself. Slowing down and breathing during a moment of panic or anxiety can be tough.
