How Can Breathing Techniques Help With Anxiety?

I was recently asked "How can breathing techniques help with anxiety?".

I had suggested some exercises to a client and, in their mind, it just sounded too simple.

Afterall, we all know how to breathe ….. we instinctively take in oxygen and get rid of carbon dioxide, using our lungs. We don’t need to think about what we are doing.

However, when we are in an anxious state, our sympathetic nervous system is triggered and our breathing becomes shallow and rapid. This is known as our fight or flight response. We breathe into the top of our chest, and while this breathing may be helpful if we need to run away from danger immediately, it does not serve us on a day to day basis, like when we are checking our email inbox.

Prolonged shallow over-breathing, or hyperventilation, can exacerbate the feelings of anxiety and even lead to a panic attack.

Instead, it is more helpful to breathe consciously using our diaphragm, and breathe into our abdomen.

Deep controlled breathing, with an extended exhalation, stimulates the vagus nerve and causes our heart rate and blood pressure to fall, resulting in feelings of calmness and well-being.

Conscious Breathing to Reduce Anxiety

We all have the ability to intentionally change our own breathing pattern, and use breath control in practices such as meditation and yoga.

Conscious abdominal breathing helps to override the nervous system and encourages your body to relax into the rest and digest response (the opposite of the fight and flight response). This then triggers the calming parasympathetic nervous system which sends messages to your body that you are in a safe place.

We want to aim to do these exercises initially when we are relaxed as we want to form new neural pathways in our brain that are associated with relaxation. First thing in the morning or last thing at night is helpful, and then build up your practice to include additional times in the day, or times of stress and anxiety.

What Are The Benefits of Slowing Down Our Breathing?

When we are relaxed, our mind is calmer and our heart rate is slower, therefore if you or a loved one are feeling anxious, slow your breathing down.

Other benefits include:

• Reduced blood pressure
• Reduced levels of adrenalin and cortisol (stress hormones)
• Reduced build up of lactic acid in muscles
• Stronger immunity
• Increased energy
• Increased feelings of calmness and well-being

If you find that concentrating on your breath initially increases a feeling of panic, then know that this feeling is only temporary. Instead, look to an alternative breathing exercise that you are comfortable with.

Practice conscious breathing every day for 10 minutes as the benefits compound over time. Be patient with yourself as you develop this skill.

How Do We Use Our Breath to Overcome Anxiety?

All of the following breathing exercises can be performed standing, sitting or lying down.

If you are standing or sitting, ensure your feet are flat on the floor, and you feel grounded. Place your hands beside you or on your lap.

If you are lying down, have your feet hip width apart, and have you arms by your side, preferably with your palms facing upwards.

Get yourself in a relaxed position and see if you can make yourself 5% more comfortable.

Check in with your breathing. How does it feel right now? Place one hand on your chest, another on your belly and notice how fast you are breathing. Are you breathing shallow or deep? Is your breathing steady?

On a scale of 1 to 10, notice how anxious you feel right now?

You can use any of the following techniques to calm you. You may prefer some more than others, and that is fine.

Deep Belly Breathing (Diaphragmatic Breathing):

1. Find a quiet and relaxed place where you feel comfortable. Set aside 10 minutes and set an alarm if you are worried about losing track of time.
2. Close your eyes if you prefer and place one hand on your chest and the other on your abdomen. Start by inhaling for two seconds and exhaling of three seconds. Notice how your hands move with each breath.
3. Concentrate on the air coming in through your nose. You may feel the in-breath is cooler than the out-breath on the top of your lip.
4. Your upper chest should be almost still, allow your abdomen to rise as you fill your lungs with air.
5. Slowly exhale through your nose or mouth, allowing any tension to dissipate on the out-breath as you feel your abdomen fall.
6. Continue this deep, slow breathing for 10 minutes. If your mind wonders, bring your attention back to your breath.

Triangular Breathing

1. Find a quiet and relaxed place where you feel comfortable. Set aside 10 minutes and set an alarm if you are worried about losing track of time.
2. Close your eyes if you prefer and inhale through your nose for a count of 4 seconds.
3. Exhale through your nose for a count of 4 seconds, allowing any tension to dissipate on the out-breath
4. Pause/hold your breath for a count of 4 seconds.
5. Continue this deep, slow breathing pattern for 10 minutes.
6. You may wish to draw a triangle with your hands as you do this. If your mind wonders, bring your attention back to your breath.

 

Box Breathing:

1. Find a quiet and relaxed place where you feel comfortable. Set aside 10 minutes and set an alarm if you are worried about losing track of time.
2. Close your eyes if you prefer and inhale through your nose for a count of 4 seconds.
3. Pause/hold your breath for a count of 4 seconds.
4. Exhale through your nose or mouth for a count of 4 seconds, allowing any tension to dissipate on the out-breath
5. Pause/hold your breath for a count of 4 seconds.
6. Continue this deep, slow breathing pattern for 10 minutes.
7. You may wish to draw a square with your hands as you do this. If your mind wonders, bring your attention back to your breath.

Humming Breath

1. Find a quiet and relaxed place where you feel comfortable. Set aside 10 minutes and set an alarm if you are worried about losing track of time.
2. Close your eyes if you prefer and inhale through your nose for a count of 5 seconds.
3. With your mouth closed, hum as you breathe out. “Hmmmm” until you are out of breath. This out breath should be longer than the in-breath.
4. Continue this deep, slow breathing pattern for 10 minutes. If your mind wonders, bring your attention back to your breath.

Pursed Lip Breathing

1. Find a quiet and relaxed place where you feel comfortable. Set aside 10 minutes and set an alarm if you are worried about losing track of time.
2. Close your eyes if you prefer and inhale through your nose for a count of 5 seconds.
3. As you breathe out, purse your lips as if you were trying to blow out a candle. Aim to breathe out  longer than the in-breath.
4. Continue this deep, slow breathing pattern for 10 minutes. If your mind wonders, bring your attention back to your breath.

4-7-8 Breathing

1. Find a quiet and relaxed place where you feel comfortable.
2. Close your eyes if you prefer and place a hand on your abdomen and a hand on your chest. Inhale through your nose for a count of 4 seconds, feeling your abdomen expand.
3. Pause/hold your breath for 7 seconds.
4. Slowly breathe out for the count of 8, trying to completely empty your lungs by the time you reach the count of 8.
5. Continue this deep, slow breathing pattern for 7 cycles. If your mind wonders, bring your attention back to your breath.

 If You Need Further Support

If you or someone you love are still feeling anxious, then you may need to understand exactly what is triggering you.

When anxious feelings are persistent, and we suffer from excessive worry, it is known as an anxiety disorder. This is when we can lose all rational perspectives and continuously expect the worst, even when it appears to others that there is no rational reason for our concern.

If you are unable to establish the root cause of your anxiety then you may decide to book an appointment with a trained Anxiety Specialist who can prescribe a personalised plan and help you develop healthy coping strategies that are focused around your individual needs.

Taking care of your mental health is an essential part of your overall well-being. Left unresolved, anxiety can spiral out of control and have a significant impact on relationships, work, school and family life.

So if you want to take the next steps, click the link below and book a free no obligation consultation call.

Other Resources

Watch some Breathing Techniques to Reduce Anxiety

Read 5 Simple techniques to ease anxiety 

Read how to have a Supportive Conversation about Mental Health

Download my worksheet to Take Back Control

Download my eBook on How to Help Your Anxious Child