Anxiety is a universal experience. Whether it’s a racing heart before a big presentation, a restless night spent worrying about the future, or a sudden wave of panic that seems to come out of nowhere, most of us have felt its grip at some point. While anxiety can be overwhelming, one of the most powerful tools for managing it is something we do every day, often without thinking: breathing.
Breathing is more than just a biological necessity—it’s a direct line to our nervous system. When we’re anxious, our breath becomes shallow and rapid, signaling to our body that we’re in danger. But by consciously changing the way we breathe, we can send the opposite message, telling our body and mind that we are safe. In this post, we’ll explore 5 simple yet effective breathing techniques that can calm anxiety and bring you back to the present moment.
(Note: We encourage you to check with a physician before beginning any kind of breathing techniques program.)
1. Diaphragmatic Breathing (Belly Breathing)
Diaphragmatic breathing, also known as belly breathing, is a foundational technique for soothing the mind and body. When we’re anxious, we tend to take quick, shallow breaths from our chest. This can actually increase feelings of panic. Diaphragmatic breathing encourages us to breathe deeply from the abdomen, engaging the diaphragm and allowing more oxygen to enter the body.
How to Practice:
Sit or lie down in a comfortable position. Place one hand on your chest and the other on your belly. Inhale slowly through your nose, allowing your belly to rise as you fill your lungs with air. The hand on your belly should move more than the one on your chest. Exhale slowly through your mouth, feeling your belly fall. Repeat this process for several minutes, focusing on the rise and fall of your abdomen.
Why it works:
This technique activates the parasympathetic nervous system, which is responsible for the body’s “rest and digest” response. It helps lower heart rate, reduce blood pressure, and promote a sense of peace.
2. Box Breathing (Four-Square Breathing)
Box breathing is a simple, structured technique that’s often used by athletes, first responders, and even the military to stay calm under pressure. It involves inhaling, holding, exhaling, and holding again, each for an equal count.
How to Practice:
Imagine drawing a box in your mind. Inhale through your nose for a count of four. Hold your breath for a count of four. Exhale slowly through your mouth for a count of four. Hold your breath again for a count of four. Repeat this cycle for several rounds.
Why it works:
Box breathing helps regulate the breath, slows down the heart rate, and provides a mental anchor. The counting aspect also distracts the mind from anxious thoughts, making it easier to focus on the present.
3. 4-7-8 Breathing
The 4-7-8 technique, popularized by Dr. Andrew Weil, is designed to promote relaxation and help with sleep, but it’s also highly effective for managing anxiety. This method involves inhaling for four seconds, holding the breath for seven seconds, and exhaling for eight seconds.
How to Practice:
Sit comfortably with your back straight. Place the tip of your tongue against the ridge of tissue behind your upper front teeth. Exhale completely through your mouth, making a whooshing sound. Close your mouth and inhale quietly through your nose for a count of four. Hold your breath for a count of seven. Exhale completely through your mouth for a count of eight, making the whooshing sound. This completes one breath. Repeat the cycle up to four times.
Why it works:
The extended exhale in this technique helps expel more carbon dioxide, which can slow the heart rate and promote a deep sense of relaxation. The focus on counting and breath control also helps interrupt anxious thought patterns.
4. Alternate Nostril Breathing (Nadi Shodhana)
Rooted in yogic tradition, alternate nostril breathing is a balancing technique that can help calm the mind and reduce anxiety. It’s believed to harmonize the left and right hemispheres of the brain, promoting mental clarity and emotional stability.
How to Practice:
Sit comfortably with your spine straight. Using your right thumb, close off your right nostril. Inhale deeply and slowly through your left nostril. Close your left nostril with your right ring finger, then release your right nostril and exhale through it. Inhale through the right nostril, close it with your thumb, and exhale through the left. This completes one cycle. Continue for several cycles, breathing slowly and evenly.
Why it works:
Alternate nostril breathing can help reduce stress and anxiety by encouraging a slower, more mindful breath. It also provides a meditative focus, which can help quiet a racing mind.
5. Wim Hof (Iceman) Breathing Technique
The Wim Hof breathing technique is a way of breathing that helps you feel more energized, focused, and calm. It’s named after Wim Hof, a man who’s famous for climbing icy mountains in shorts and swimming in freezing water. His method is designed to help your body handle stress better and improve your overall health.
How to Practice:
Wim Hof Method Guided Breathing for Beginners (3 Rounds Slow Pace)
Why It Works:
This technique works because it changes the way your body uses oxygen and carbon dioxide. By breathing deeply and holding your breath, you’re giving your body a little “reset.” It helps lower stress, improve your focus, and even boost your immune system. Plus, it can make you feel peaceful and in control, even in tough situations. It’s like a workout for your mind and body, but instead of lifting weights, you’re just breathing!
Practice, Practice, Practice
While these techniques can be used in moments of acute anxiety, their real power comes from regular practice. Just as we train our bodies through exercise, we can train our minds and nervous systems through conscious breathing. Try incorporating one or more of these techniques into your daily routine—perhaps first thing in the morning, during a lunch break, or before bed.
It’s important to remember that anxiety is a normal part of life, and everyone experiences it differently. If you find anxiety interfering with your daily functioning, consider reaching out to a mental health professional for additional support. Breathing techniques are a valuable tool, but they’re just one part of a holistic approach to mental well-being.
So next time you feel anxiety creeping in, remember to breathe. With a few mindful breaths, you can begin to reclaim a sense of calm, clarity, and control—one inhale and exhale at a time.