Anxiety problems are experienced by up to 30% of adults at some point in their lives. Thankfully, breathing techniques are one of several coping strategies that you can use to alleviate anxiety.
Breathing techniques can successfully lower anxiety, especially in people with generalized anxiety disorder, combined with therapy and other forms of treatment. According to specific research, breathing techniques can lower your heart and respiratory rates while enhancing your mood and reducing anxiety. Research states that breathwork even lowers anxiety more effectively than mindfulness.
Breathing exercises could help you manage your symptoms if you are having anxiety or even panic attacks. You can use these breathing techniques to ease your anxiety and lessen tension.
Box Breathing
Members of the U.S. military were the first to employ box breathing, also known as tactical breathing, to increase performance and manage stress. This breathing exercise is dubbed “box breathing” because it consists of four main parts and is designed to help participants imagine a box with four equal sides.
There are numerous situations in which box breathing can be used. Additionally, it does not need a quiet setting to function, which is why the military frequently uses it. Put another way, you can use this breathing method before, during, or after stressful or anxiety-inducing situations. To apply the box breathing technique, follow these steps:
- Step 1: As you count to four, inhale through your nose.
- Step two is to count to four while holding your breath.
- Step three you exhale as you count to four.
- Step four is to count to four while holding your breath.
- Step 5: Repeat.
Remember that you can change the duration of the count to suit your requirements and tastes. For example, some people prefer to count to five, while others prefer to count to two.
Cyclic Sighing
In as little as five minutes, cyclic sighing, a controlled breathing technique that emphasizes prolonged exhalations, can lower anxiety symptoms, elevate mood, and slow down breathing. Indeed, researchers discovered that cyclic sighing appeared to have a stronger effect on reducing anxiety than box breathing and being more successful than mindfulness.
Sighing, or long exhalations, triggers your parasympathetic nervous system, lowering your heart rate and having a relaxing impact. Researchers advise daily cyclic sighing as a stress-reduction technique since this kind of breathwork is so successful. To do cyclic sighing, follow these steps:
- First, take a leisurely nasal breath until your lungs are halfway full.
- The second step is to pause and try to take another breath that fills your lungs more fully.
- In the third step, slowly release all the air through your mouth, making sure that it lasts longer than the two inhalations.
- Step 4: Do it again for a minimum of five minutes.
The second inhale will be shorter than the first because you are cyclically sighing. According to research, this method should provide some alleviation nearly instantly.
Deep Breathing
Scientists have described deep breathing, also known as diaphragmatic breathing, as a mind-body strategy that works well for stress and psychosomatic diseases like anxiety and panic disorders. When you practice deep breathing, you deepen your intake and exhale, constrict your diaphragm, and expand your belly. This lessens tension, anxiety, and depression.
Similarly, deep breathing for 20 to 30 minutes can help lower tension and anxiety, according to the American Institute of Tension. Nevertheless, you should begin with only a few deep breaths and gradually increase to many times throughout the day. To practice deep breathing, follow these steps:
- Step 1: Locate a cozy spot to sit or lie down, close your eyes, and inhale normally.
- The second step is to inhale slowly via your nose, allowing your lower abdomen and chest to rise as your lungs fill with air. Your belly should be completely swollen.
- Step 3: Exhale slowly and deliberately through your mouth or nose, depending on which feels most comfortable for you.
- Step 4: Continue doing this until you are at ease and comfortable. Some people even use this method multiple times a day.
Alternate Nostril Breathing Techniques
One kind of yoga breathing is alternate nostril breathing. This method has been demonstrated to increase focus and lower blood pressure, both of which may help lessen anxiety symptoms.
Breathing via your left and right nostrils alternately is known as alternative nostril breathing. You will close one nostril at a time using your thumb and the fingers of your right hand. To practice alternative nostril breathing, follow these steps:
- Step 1: inhale and use your thumb to seal off your right nostril.
- The second step is to inhale through your left nostril after exhaling through it.
- Step 3: Use your pinky and ring finger to seal up your right nostril.
- The fourth step is to inhale through your left nostril and exhale through it.
- Step 5: Repeat.
Humming while Breathing
Humming breathing, also known as bumblebee breath or Bhramari pranayama, is a leisurely breathing method that produces a humming bee sound when you exhale. This kind of breathing affects several bodily systems. It may improve your stress and anxiety levels, autonomic nervous system, and respiratory system.
In addition to calming your body and mind before bed, this breathing technique can help you release tension, anxiety, and rage. This is how you can practice humming breathing:
- The first step is to sit comfortably, such as cross-legged on the ground.
- Step 2: Relax your face and jaw while taking deep breaths through your nostrils.
- Step 3: Press your index fingers against your ear cartilage to shut out any sounds.
- The fourth step is to inhale deeply through your nose and exhale, producing a buzzing or humming sound as you do so. (Don’t cover your ears.)
- Step 5: Perform this procedure for a minimum of six breath cycles.
4-7-8 Inhalation
Andrew Weil, MD, created the 4-7-8 breathing technique, which may be done while sitting or while lying down and can rapidly relax your nervous system. As the name implies, you inhale for four seconds, hold the breath for seven counts, and then exhale for eight seconds while placing the tongue between your front teeth to produce a whooshing sound.
Your exhalation will take twice as long as your Inhalation throughout this exercise. The effects of this breathing exercise will be mild when you first try it, but they will get stronger with further repetition. At least twice a day is what the majority of specialists advise. To apply the 4-7-8 breathing technique, follow these steps:
- Step 1: silently inhale through your nose while you count to four in your head.
- The second step is to mentally count to seven while holding your breath.
- Step 3: Mentally count to eight as you release the entire breath through your mouth, producing a whooshing sound. This represents one cycle.
- Step 4: Take another breath and do these three more times for four cycles.
Pursed Lips Breathing
Pursed-lip breathing allows you to decelerate your breathing by taking in and releasing more air. This method can enhance gas exchange, lessen breathing effort, and reduce dyspnea. You might also feel more relaxed and have more control over your breathing.
The pursed-lip breathing technique may also help lessen dyspnea, which is a typical symptom of anxiety and is the sense that you are unable to catch your breath. If you suffer from both anxiety and a lung illness such as emphysema or chronic obstructive pulmonary disease (COPD), pursed lip breathing can be especially helpful. Here’s how to breathe with pursed lips:
- Step 1: Take a seat comfortably and keep your body relaxed.
- Step 2: Take a two-second breath through your nose.
- Step 3: Purse your lips as if you were kissing someone and exhale through your mouth for four seconds.
- Step 4: Repeat this breathing technique multiple times a day, particularly if you have a lung ailment.
Breathing in Resonance
Breathing slowly, usually 4.5 to 7 breaths per minute, is known as resonance breathing. This breathing technique boosts mood, lowers blood pressure, and reduces stress. Medical professionals frequently use resonant breathing biofeedback to help patients understand their involuntary heart rate variability and learn how to regulate breathing patterns to control this physiological reaction. Resonance breathing can be practiced as follows:
- The first step is to take a six-second breath through your nose. Since most people breathe 12 to 20 times each minute, this will be slower than usual for you.
- The second step is to exhale for six seconds, letting your breath move out of your lungs gradually rather than forcefully.
- Repeat.
Lion’s Breath
The breathing method known as “lion’s breath” involves imitating a lion’s roar. Lion’s breath is a bit more vigorous than other breathing techniques, which are often quiet and mild. As you complete this breathing exercise, you will stick out your tongue and release an audible exhale.
This breathing technique is a yoga breathing technique. Although research on lion’s breath is scarce, several studies have demonstrated that the various breathing exercises employed in yoga can help with conditions ranging from anxiety to sleep apnea. The lion’s breath breathing exercise can be performed as follows:
- Step 1: Lean back and kneel down so that your hips rest on your heels.
- Step 2: Take a deep, slow inhale through your nostrils while maintaining a slight forward tilt and tilting your head back.
- Step three: open your mouth and extend your tongue, which should be hanging down, after holding your breath for a few seconds.
- Step four: let out a loud AHHH that sounds like a roaring sound while exhaling firmly.
- Step 5: Do it several times.
Pranayama: The Breath of Power
Our breath is what gives us life at birth and what kills us when we pass away. It gives us life and never ceases throughout our lives, just like the heart does.
Like the heart, breathing occurs spontaneously and organically, but unlike the heartbeat, we have the ability to alter our breathing pace at any time. Slowing down breathing can immediately impact the brain; as we become conscious of our breathing and take slow, deep breaths, our minds start to slow down. This technique helps us focus on the here and now while reducing tension, anxiety, and worry.
Using the Breath
Breathing exercises in yoga are referred to as pranayama, where prana means life energy and yama means to expand or extend. In other words, practicing breathing techniques can help us increase our prana, or life energy, in addition to soothing our minds.
What is Prana?
Prana, a word from Sanskrit, the oldest language from India, is equivalent to Chi/Qi in Chinese medicine for yogis. We are all animated by life energy. It is what we breathe and carry with us throughout our lives.
Our prana, also known as life force energy, grows and expands as we engage in different pranayama techniques. If our prana is not properly cultivated, we may experience fatigue, stress, burnout, anxiety, illness, and depression. Working with the breath in certain ways can help you experience more health and energy every day and reduce sickness, mental anguish, and stagnation in the body.
The Link Between Breath and Mind
The body follows the intellect, which follows the breath. According to yoga, the breath is the most powerful tool for life transformation. You may do it whenever you want, and it’s free! The average individual breathes 14–20 times per minute, which is around three times what we need to feel our best.
Eight Breaths per Minute:
You will have greater mental awareness, feel less anxious, and be more at ease. Because of this cascading effect, the body may also start to heal. This technique also affects the parasympathetic nerve system, which is responsible for our rapid digestion and transition from fight-or-flight to slumber.
Every Minute, Four Breaths:
Positive changes in brain function, such as heightened physical sensitivity, sharpened awareness, and improved visual clarity, will all be experienced. A meditative state is produced when the pituitary and pineal glands start to work together more effectively.
Single Breath
You will feel more present, have a more balanced left and right brain, and experience less anxiety, dread, and worry. This will also allow you to increase your intuitive powers and form a closer bond with Spirit/Source.
The Impact of Breath on the Nervous System
The breath significantly affects the neurological system, which is the body’s stimulus and stress regulator.
The autonomic nervous system controls the sympathetic (fight or flee) and parasympathetic (rest and replenish) reactions of the body. This prepares the body for possible dangers and impacts digestion and heart rate. When fleeing from a bear was a real threat and a reality many years ago, this worked for survival. However, today, the “stressor” can be anything, including emails, traffic, and phone notifications. Modern technology has caused our nervous systems to become overwhelmed and fried.
According to researchers, rapid breathing causes the brain to ping more frequently, which in turn causes the sympathetic nervous system to become active. This increases blood pressure, pulse rate, anxiety, sweating, tense muscles, and stress hormones. Breathing more slowly triggers the parasympathetic response, reducing all the aforementioned symptoms and increasing mental clarity, calmness, and relaxation.
Yoga Breathing Techniques
A significant component of Kundalini Yoga is pranayama. It will be noted that many yoga poses and meditations call for breaths. The most popular ones are breath of fire, long, deep breathing, and breath suspension. They can be incorporated into different activities or utilized alone. If you’re just starting out, take a closer look below:
Strong breathing techniques greatly increase the benefits of meditation and exercise. Pranayama oxygenates the body, balances the brain’s two hemispheres, cleanses the aura, detoxifies the body, improves digestion, releases fears, insecurity, irritability, depression, and other fear-based obstacles, and clears the mind.
Prana and ayama are also balanced by pranayama exercises. The fundamental living force that gives us life is called prana. Elimination is made possible by the energy known as ayama. The Kundalini is raised up the spine through the chakras when the ayama in the lower chakras combines with prana (applying the locks while holding the breath still) to create heat or tappa.
Doc T Elliott’s Overview
Every year, millions of Americans suffer from anxiety disorders. Thankfully, there are some efficient strategies to control anxiety symptoms and lessen stress. Breathing techniques like deep breathing, box breathing, humming breathing, and others are among the best methods to manage anxiety.
Breathing exercises can help reduce your respiratory and heart rate in addition to helping you manage your stress and anxiety. Even though breathing techniques are usually risk-free, you should always discuss your symptoms with a healthcare professional/doctor if anxiety has affected your daily life. They can create a therapy plan and provide more coping mechanisms.