When we feel the signs of anxiety building inside us, there are tailored techniques you can adopt that will help to get your breathing back to normal. Over time, these breathing exercises can help you to develop a healthier way of breathing, bringing a whole host of benefits and improving your wellbeing. Use these alongside other relaxation techniques to help build a long-term strategy for relieving your anxiety.
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7 Simple Breathing Techniques Can Calm You Down in 30 Seconds:
1. Alternate Nostril Breathing
Alternate nostril breathing, also known as nadi shodhana, is a simple breathing technique that is often used to calm any anxieties before yoga or a meditation session.
To practice alternate nostril breathing, assume a seated position with good posture that opens up your chest. Next, take the index and middle fingers of your right hand and rest them next to each other between your eyebrows (you can do this with your left hand if you feel more comfortable).
Now you’re ready to practice alternate nostril breathing:
Use your thumb to close the right-hand nostril and inhale slowly through only your left nostril.
Pinch your nose closed by bringing your ring finger to your left nostril. Temporarily hold your breath.
Open up your right nostril by removing your thumb and exhale.
Hold for a moment before inhaling again through the right nostril.
Pinch your nose closed again and hold your breath for a moment.
Now open up the left nostril and exhale. Again, wait a moment before you inhale.
That is one cycle of alternate nostril breathing, which can take anywhere up to a minute. Repeat the process for about 10 minutes or until you feel suitably calmed.
2. Lion’s Breath
Like alternate nostril breathing, lion’s breath is a yogic breathing (or pranayama) exercise that’s predominantly done during a yoga session. However, its ability to alleviate stress makes it useful for anyone looking for a breathing exercise to calm themselves.
This one is done by sitting, either in a chair or on the floor, with your hands on your knees or flat on the floor.
Spread your fingers wide and inhale through your nose.
Open your mouth and stick out your tongue. Stretch it down to your chin.
Do a big exhale, pushing the air across your tongue and making a “ha” sound from the depths of your abdomen.
Take a short break by breathing normally before starting again.
Repeat the cycle several times to see the benefits. Yogic breathing practices like lion’s breath are proven to work effectively as a stress reducer.
3. 4-4-4 Breathing
4-4-4 breathing, commonly known as box breathing, is one of the easier breathing techniques you can practice to help you calm anxiety. It’s perfect as a quick fix for reducing stress by distracting your mind and body. In fact, if you’ve taken a minute to breathe deeply then you’ve likely come close to box breathing.
Take a breath then exhale on the count of four.
Hold your breath for four seconds.
Inhale to the count of four.
Hold your breath for four seconds.
A few rounds of box breathing should help to keep a raised heart rate down and distract you from the anxiety-inducing situation around you. Sitting down with an extended spine and open chest is the best way to practice this technique, but it can be done stood up too.
4. 4-7-8 Breathing
Also known as relaxing breath, 4-7-8 breathing follows the same principles as 4-4-4 breathing. Get yourself in a seated position, either in a chair or cross-legged on the floor or your bed.
Inhale to the count of four.
Hold your breath for seven seconds.
Exhale to the count of eight.
Relaxing breath is the perfect pre-bedtime breathing technique, reducing feelings of tension and anxiety to help you get a better night’s sleep.
5. Pursed-Lip Breathing
For many breathing techniques, pursed lips can help to make your breathing more effective and purposeful. Pursed lips also have a dedicated technique of their own. You can do this when sat down or when you’re active.
Take a breath in slowly through your nose for two seconds. Keep your mouth closed.
Purse your lips, as if you were about to whistle or sip through a straw.
Exhale through your mouth while counting to four.
This technique is especially good at slowing the pace of your breath and limiting the distress caused by shortness of breath. Once you’ve mastered this technique, your breathing will be more efficient, helping your body do less work when breathing.
6. Resonance Breathing
Resonance breathing, or coherent breathing, is another great way to reduce anxiety, respond positively to stress and bring about a more relaxed self. To start resonance breathing, lie down flat and close your eyes.
Breathe in slowly through your nose to the count of six. Be careful not to fully inflate your lungs.
Gently exhale for six seconds.
Throughout the process (around 10 minutes), focus on your body and how it feels as the air passes in and out.
Evidence shows that resonance breathing can have positive effects on a wide range of anxiety, stress and mood related modifiers.
7. Teddy Bear Breathing
Teddy bear breathing is very similar to diaphragmatic breathing, but adds a child’s toy into the exercise in order to engage younger people.
Place one hand on your chest. Place a teddy bear or toy on your belly and hold it with your other hand.
Slowly breathe in through your nose, feeling the air move down to your tummy.
As you do, your belly will expand and push the bear outwards. Your chest should stay almost where it is.
Purse your lips and exhale slowly for a few seconds.
Throughout, take note of how the bear moves up and down with your belly, but your chest makes only slight movements.
You could try this one with your children, helping them to become more aware of their breathing and less worried about the world around them.
Benefits of Breathing Exercises
Many of the breathing exercises above have benefits that have been extensively researched. The science behind why they work revolves around the vagus nerve, which is a part of your brain that is activated when you breathe deeply. The vagus nerve oversees your mood, digestion and heart rate. Tailored breathing exercises like these stimulate your vagus nerve, helping us respond better to stress and anxiety.
When you practice a breathing exercise, you’ll benefit from:
A more relaxed body
A lowered heart rate
Distraction from anxiety
Lowered blood pressure
Stress reduction
Slower breathing for better energy conservation
Relaxation Techniques
Relaxation techniques are a great way to help with stress management. Relaxation isn't only about peace of mind or enjoying a hobby. It's a process that decreases the stress effects on your mind and body. Relaxation techniques can help you cope with everyday stress. And these techniques can help with long-term stress or stress related to various health problems, such as heart disease and pain.
Whether your stress is spiraling out of control or you've already got it tamed, you can benefit from learning relaxation techniques. Learning basic relaxation techniques is easy. Relaxation techniques are often free or low cost, pose little risk, and can be done nearly anywhere.
Explore simple relaxation techniques and get started on de-stressing your life and improving your health and overall well-being.
Types of relaxation techniques include:
Autogenic relaxation.
Autogenic means something that comes from within you. In this relaxation technique, you use both visual imagery and body awareness to reduce stress.
You repeat words or suggestions in your mind that may help you relax and reduce muscle tension. For example, you may imagine a peaceful setting. Then you can focus on relaxing your breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one.
Progressive muscle relaxation.
In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group.
This can help you focus on the difference between muscle tension and relaxation. You can become more aware of physical sensations.
In one method of progressive muscle relaxation, you start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. This is best done in a quiet area without interruptions. You can also start with your head and neck and work down to your toes. Tense your muscles for about five seconds and then relax for 30 seconds, and repeat.
Visualization.
In this relaxation technique, you may form mental images to take a visual journey to a peaceful, calming place or situation.
To relax using visualization, try to include as many senses as you can, such as smell, sight, sound and touch. If you imagine relaxing at the ocean, for instance, think about the smell of salt water, the sound of crashing waves and the warmth of the sun on your body.
You may want to close your eyes, sit in a quiet spot, loosen any tight clothing, and focus on your breathing. Aim to focus on the present and think positive thoughts.
When to Seek Professional Help for Anxiety
Stress and anxiety are a normal part of everyday life. But if you’re having symptoms of anxiety that are so severe that they are seriously damaging your ability to lead a normal life, it could be time to seek out professional help.
Speak to your GP about the difficulties you’ve been experiencing. They can contextualize your symptoms, offer a diagnosis and outline treatment options. Talking therapy is an effective means of treating mental health conditions like anxiety disorders, helping you to better understanding the underlying causes of your stress and how to cope with symptoms.
You could also reach out for anxiety treatment at Optimal Mind Psychiatry. Our leading provider of care for people with mental health conditions like anxiety and other conditions.