3 Effective Breathing Techniques to Reduce Anxiety

1. Box Breathing

Box breathing, also known as square breathing, is a structured technique that promotes relaxation.

How to do it:

1. Inhale through your nose for a count of 4.

2. Hold your breath for a count of 4.

3. Exhale slowly through your mouth for a count of 4.

4. Pause for a count of 4 before inhaling again.

Repeat this cycle four times. The steady rhythm helps reset your nervous system, reducing feelings of anxiety and tension.

2. 4-7-8 Breathing

This method, often used to aid sleep, is excellent for calming an anxious mind.

How to do it:

1. Inhale deeply through your nose for 4 counts.

2. Hold your breath for 7 counts.

3. Exhale slowly and completely through your mouth for 8 counts.

Repeat this cycle 4 times. The extended exhalation activates the parasympathetic nervous system, signaling your body to relax.

3. Belly Breathing

Also known as diaphragmatic breathing, this technique engages your diaphragm for deeper, more effective breaths.

How to do it:

1. Sit or lie down comfortably and place one hand on your chest and the other on your belly.

2. Inhale deeply through your nose, allowing your belly to rise while keeping your chest still.

3. Exhale slowly through your mouth, letting your belly fall.

Practice for 5 minutes to reduce physical symptoms of anxiety, such as a racing heart or shallow breathing.

Why Breathing Techniques Work

Anxiety often causes quick, shallow breaths which can cause feelings of panic. These techniques combat that response by slowing your breath, increasing oxygen flow, and calming your mind.

Try incorporating these exercises into your daily routine or using them during moments of high stress. Over time, they can become powerful tools for managing anxiety.

Breathe in calm. Exhale stress.