Breathing Exercises for Anxiety
Anxiety & Our Breath
When we are under a lot of stress and/or experiencing anxiety our breath is often constricted. This shallow breathing can then create even more feelings of stress and anxiety within us.
It’s important to become more aware and mindful of our breathing. Checking in with ourselves and engaging in a deep breathing exercise can do wonders for our well-being.
Benefits of Deep Breathing Exercises
Engaging in deep breathing activates the parasympathetic nervous system, also known as our “calm down” system.
Here are some positive effects of engaging in a breathing exercise:
Your heart rate slows down
Your core temperature increases
Our “feel good” chemicals in the brain (serotonin, dopamine, norepinephrine) balance out and create a calming state
You are able to focus better
Thinking becomes more clear
Problem-solving ability increases
You feel more positive emotions
The area of the brain involved in our higher level of thinking (prefrontal cortex) is more alert and easier to access
All that by just becoming more mindful and focusing on our breath!
Belly Breathing for Anxiety
Belly breathing, also known as diaphragmatic breathing, is a great technique to use to help calm your body down.
It is also a great opportunity to practice mindfulness by getting in-tuned to your breath.
How to Do Belly Breathing:
Lie down on the floor
Place one hand on your chest near your heart and the other hand just below your rib cage and above your belly button
Breathe in slowly through your nose
Your hand on your chest should remain relatively still while your hand on your belly should rise up as it fills with air
Then slowly exhale through your mouth, pursing your lips
Your hand on your chest should remain pretty still and your hand on your belly will slowly lower
Do this for two more breaths.
It's okay if this feels awkward at first or if it's hard to do. Most of us are used to breathing shallowly through our chest. It can take some time to get comfortable with this.
You can also do this sitting up, lying down is helpful to get the feel of what belly breathing is.
4-7-8 Breathing Technique
This breathing exercise was developed by Dr. Andrew Weil.
This technique helps to calm down your nervous system. According to Dr. Weil, these effects may be subtle at first and it’s over time by practicing this technique daily that you can start to experience great benefits from it.
How to do 4-7-8 Breathing Technique:
Place the tip of your tongue on the roof of your mouth just behind your front teeth. Make sure to keep your tongue there throughout the exercise.
Exhale out of your mouth, letting all of the air out completely. Make a whooshing sound as you do this.
Close your mouth and inhale through your nose quietly for 4 seconds.
Hold your breath for a count of 7 seconds.
Then exhale out of your mouth making a whooshing sound for 8 seconds
That is one breath.
Do this for a total of 4 breaths.
Dr. Weil recommends to do this breathing exercise twice a day. After a month of practicing this you can increase the total amount of breaths you do it for, up to 8 breaths.
The 4-7-8 Breathing Technique can be particularly helpful if you are having trouble sleeping at night. By focusing on your breath and counting, it can help you disengage from those anxious and stressful thoughts.
Breath is One of our Greatest Tools
Our breath is one of our greatest tools to help us during stressful and anxious times. There are many different ways to engage in breathing exercises. Both belly breathing and the 4-7-8 breathing technique are simple and easy exercises to try during moments of stress and anxiety as well as a daily exercise.
*If at anytime your feel lightheaded, stop the exercise, and sit down if you are standing up until it passes.
**If you have a lung condition like asthma or COPD, please consult with your doctor prior to trying any breathing exercises.
Disclaimer: This is not a replacement for a therapeutic relationship or mental health services. This is for educational purposes only and should be in used in conjunction in working with a licensed mental health professional. If you are in California and looking for a professional therapist feel free to use the contact me to request an appointment or search Psychology Today for local therapists in your area.
