5 Breathing Techniques to Manage Anxiety
5 Breathing Techniques to Manage Anxiety
Anxiety can feel overwhelming, but your breath is a powerful tool that's always available to help you regain control. These five breathing techniques are specifically designed to activate your body's relaxation response and reduce anxiety symptoms.
1. Box Breathing (4-4-4-4)
Box breathing, also known as square breathing, is used by Navy SEALs to stay calm in high-stress situations.
How to practice:
- Inhale through your nose for 4 seconds
- Hold your breath for 4 seconds
- Exhale through your mouth for 4 seconds
- Hold the empty breath for 4 seconds
- Repeat for 5-10 cycles
This technique helps regulate the autonomic nervous system and can quickly reduce anxiety symptoms.
2. 4-7-8 Breathing
Developed by Dr. Andrew Weil, this technique acts as a natural tranquilizer for the nervous system.
How to practice:
- Inhale quietly through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale completely through your mouth for 8 seconds, making a whooshing sound
- Repeat for 4 cycles
This pattern helps oxygenate your blood, calm your mind, and relax your muscles.
3. Diaphragmatic Breathing
Also known as belly breathing, this technique encourages full oxygen exchange and can slow your heartbeat during anxious moments.
How to practice:
- Place one hand on your chest and the other on your abdomen
- Breathe in slowly through your nose, feeling your abdomen expand (not your chest)
- Exhale slowly through pursed lips
- Repeat for 5-10 minutes
4. Alternate Nostril Breathing
This yogic breathing technique helps balance the two hemispheres of the brain and promote mental clarity.
How to practice:
- Use your right thumb to close your right nostril
- Inhale through your left nostril
- Close your left nostril with your ring finger
- Release your thumb and exhale through your right nostril
- Inhale through your right nostril
- Close it with your thumb
- Release your ring finger and exhale through your left nostril
- Repeat for 5-10 cycles
5. Coherent Breathing
This technique involves breathing at a rate of 5 breaths per minute, which has been shown to balance the sympathetic and parasympathetic nervous systems.
How to practice:
- Inhale slowly through your nose for 6 seconds
- Exhale slowly through your nose for 6 seconds
- Continue this pattern for 3-5 minutes
When practiced regularly, these breathing techniques can become powerful tools for managing anxiety. Start with just a few minutes each day, and gradually increase the duration as you become more comfortable with the practice.
Remember that while breathing exercises can significantly help manage anxiety, they work best as part of a comprehensive approach that may include therapy, lifestyle changes, and sometimes medication for severe anxiety.