A Beginner's Guide to Simple Breathing Exercises for Anxiety

Anxiety has now become a common problem among people of all ages, with millions of people suffering from it on a daily basis. It is characterized by constant worry, fear, and nervousness, which can have a significant impact on our daily lives. If not treated early, anxiety can lead to serious health problems like depression and even heart disease. There are plenty of ways to treat anxiety, but one easy and effective option is to try some breathing exercises.

Yes, breathing exercises can help reduce anxiety and its symptoms. They are a simple, natural, and effective way to calm your mind and body. Here you'll learn about some breathing exercises that you can incorporate into your daily routine to reduce anxiety and improve your overall well-being.

You may need: How to Make a Calming Workspace for a Healthy Mind

Deep Breathing Exercises

The first most effective way to calm an anxious mind is through deep breathing exercises. It is a relaxation technique that helps to slow down your breathing, relaxes your muscles, and clears your mind. Deep breathing exercises are simple to learn and can be practiced at any time of the day.

It means to take slower and deeper breaths, which triggers the body to relax. You can follow these steps to perform a deep breathing exercise:

First of all, find a comfortable and quiet place that is free from distractions.
Sit or lie down comfortably with your hands on your lap or your sides.
Begin by taking a slow, deep breath in through your nose, filling up your lungs.
Take a deep breath in, pause for a moment, and then gently exhale through your mouth.
As you exhale through your mouth, imagine all of the tension in your body being released.
You can also close your eyes and imagine yourself sitting in a peaceful place, such as a beach or in a forest.
Keep doing this deep breathing exercise for a few minutes, focusing on your breath and enjoying the feeling of relaxation in your body.
When you start feeling more relaxed, slowly open your eyes and take a moment to appreciate the calm and clarity you've gained from those deep breaths.
This simple breathing exercise is a great way to calm your mind and reduce stress.

Box Breathing Technique

Another effective breathing exercise for relaxation and stress relief is box breathing. Box breathing, also known as square breathing or four-square breathing, is a simple technique that involves deep breaths in a specific pattern.

This quick and easy workout can be done anytime, anywhere, and only takes a few minutes to complete. Yes, it only takes a few minutes to feel the benefits of this technique. Follow these easy steps to practice box breathing:

Sit comfortably in a chair or on the floor with your back straight and hands resting on your lap.
Breathe deeply through your nose, counting slowly to four as you breathe in. Make sure to fill your lungs completely with air.
After the count of four, hold your breath for another count of four.
Gently exhale through your mouth to a count of four, fully emptying your lungs.
Hold your breath for another count of four before repeating the cycle again.
Continue this process for a few minutes, focusing on your breath and counting each inhale and exhale to four.
As you become more comfortable with this breathing exercise, try to elongate your breaths and counts, aiming for a count of six or even eight.

Many people do box breathing as a way to relax and find calmness in stressful situations. This practice is commonly used by athletes, military personnel, and those in high-stress professions. It can also be helpful for anyone looking to reduce stress or anxiety in their daily lives.

Pursed-Lip Breathing

Pursed-lip breathing is a type of breathing exercise that can be helpful for people with respiratory issues, such as COPD or asthma. It involves taking a deep breath in through the nose and then slowly exhaling through pursed lips, as if blowing out a candle.

This technique can help slow down the breathing rate and improve oxygen exchange in the lungs. Pursed-lip breathing can also be beneficial for anyone who experiences shortness of breath or anxiety during physical activity.

Here are the best steps on how to do pursed lip breathing for Anxiety Relief:

Find a comfortable position: The first step in practicing pursed lip breathing is to find a comfortable position. You can sit, stand, or even lie down, whichever is most comfortable for you.
Breathe in through your nose: Begin with a slow, deep inhale through your nose. Take a nice deep breath in for 2-3 seconds, and focus on fully filling up your lungs.
Purse your lips: Once you have taken a deep breath in, purse your lips as if you are going to blow out a candle. Keep them pursed throughout the entire exhale.
Breathe out slowly: Exhale slowly through your pursed lips for about 4-6 seconds. Focus on completely emptying your lungs and making a hissing sound as you exhale. Try placing one hand on your chest and the other on your stomach so you can feel the movement with each inhale and exhale.
Repeat: Continue this deep breathing exercise for at least 3-5 minutes, or until you feel more relaxed and centered. You can also incorporate this technique into your daily routine, such as practicing it before bed or during breaks throughout the day. The more you practice, the easier it will become, and the more rewards you will receive.

4-7-8 Breathing

Next, we will discuss the 4-7-8 breathing technique, also known as “relaxing breath”. This technique was popularized by Dr. Andrew Weil and is a great way to calm your body and mind when feeling stressed or anxious. Many people find it helpful in promoting sleep and reducing anxiety.

You can easily practice this 4-7-8 Breathing technique by following these simple steps:

Like every breathing exercise, begin by sitting or lying down in a comfortable position, ensuring your spine remains straight.
Place the tip of your tongue just behind your upper front teeth and maintain this position throughout the entire exercise.
Close your eyes or lower your gaze, and start by taking a deep breath in through your nose, letting your lungs fill up completely.
Hold your breath for a steady count of 7 seconds, then gently exhale through your mouth for a count of 8 seconds.
As you exhale, imagine all your stress and tension leaving your body with each breath.
Keep doing this deep breathing exercise for about 5 minutes, or until you start feeling calmer and more relaxed.
Once you're done, slowly open your eyes or lift your gaze and take a moment to observe how you feel in your body. Oftentimes, this exercise can help release physical tension and create a sense of calmness in both the mind and body.

Helpful Tips for Simple Breathing Exercises for Anxiety

Find a Quiet Space: When practicing these breathing exercises, it can be helpful to find a quiet and comfortable space where you won't be disturbed or distracted. This will allow you to fully focus on your breathing without any distractions.
Set a Timer: If you’re new to breathing exercises, set a timer for 2-5 minutes to ensure consistent practice without distractions.
Practice Regularly: Incorporate breathing exercises into your daily routine to build a habit and help manage anxiety over time.
Focus on Your Breath: If your mind starts to wander, just gently bring your focus back to the feeling of your breath coming in and going out.
Use Guided Meditations: If you're unsure how to start, consider using guided breathing techniques through apps or videos for additional support.
Seek Professional Help: If you're struggling with severe anxiety or panic attacks, it's important to seek professional help from a therapist or doctor who can provide additional support and guidance.

Conclusion

Using deep breathing techniques is an effective way to reduce anxiety and promote relaxation. By incorporating it into your daily routine, you can build resilience to stress and improve your overall well-being.

Don't forget to be patient with yourself and practice consistently for the best results. Self-care is crucial in managing anxiety and taking care of your mental health. Keep exploring different techniques that work best for you and don't hesitate to seek professional help if needed.

Frequently Asked Questions

How often should I do breathing exercises?

It is recommended to practice breathing exercises daily for at least 5 minutes. You can also do them whenever you feel anxious or stressed during the day.

Can I do breathing exercises while lying down?

Absolutely! You can do breathing exercises in any comfy position, even lying down. However, make sure your back is supported and your body is relaxed to fully engage in the exercise.

How long does it take for breathing exercises to have an effect on anxiety?

The effects of breathing exercises may vary from person to person. Some may feel immediate relief, while others may take a few weeks of regular practice to notice a difference in their anxiety levels.

Are there any risks associated with doing breathing exercises for anxiety?

Breathing exercises are generally safe and have no known risks. Everyone is unique, so it's all about listening to your needs and making the right adjustments for you. If you feel any discomfort or worsening of symptoms during a breathing exercise, stop immediately.

Can breathing exercises be used as a substitute for medication?

Breathing exercises can be used as a complementary treatment for anxiety, but they should not be used as a substitute for prescribed medication.