Why breathing helps anxiety

This article was originally published on June 4, It has been reviewed and updated with new info. Consider this your how-to guide. How to practice deep breathing Deep breathing instead involves taking slower, longer breaths from your stomach to counter the short, rapid breaths that you default to when stressed or anxious.

Deep breathing exercises for anxiety Here are some ways to up your deep breathing game. Try different breathing patterns There are many ways to breathe deeply, so play around to find one that feels natural to you.

Practice self-compassion Be kind to yourself as you practice deep breathing. Be mindful Being mindful can enhance your deep breathing practice. Recommended for you. You may opt-out of e-mail communications at any time by clicking on the Unsubscribe link in the e-mail. Our Housecall e-newsletter will keep you up-to-date on the latest health information.

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Lengthen your exhale. Abdomen breathing. Breath focus. Do your best to work up to 10 rounds of this breathing pattern. If you begin to feel lightheaded, take a break. Release both nostrils and breathe normally. According to The American Institute of Stress, 20 to 30 minutes of belly breathing each day will reduce anxiety and stress.

Find a comfortable, quiet place to sit or lie down. For example, try sitting in a chair, sitting cross-legged, or lying on your back with a small pillow under your head and under your knees. Although the sequence frequency will vary according to your health, most people begin by doing the exercise three times and working up to five to 10 minutes, one to four times a day.

Also known as four-square breathing, box breathing is very simple to learn and practice. In fact, if you've ever noticed yourself inhaling and exhaling to the rhythm of a song, you're already familiar with this type of paced breathing. It goes like this:. The breathing exercise, also called the relaxing breath, acts as a natural tranquilizer for the nervous system. At first, it's best to perform the exercise seated with your back straight.

Once you become more familiar with the breathing exercise, however, you can perform it while lying in bed:. It can help relax the muscles in your face and jaw, alleviate stress, and improve cardiovascular functions.

The exercise is best performed in a comfortable, seated position, leaning forward slightly with your hands on your knees or the floor. Mindfulness meditation involves focusing on your breathing and bringing your attention to the present without allowing your mind to drift off to the past or future. Pursed-lip breathing is a simple breathing technique that will help make deep breaths slower and more intentional.

This technique has been found to benefit people who have anxiety associated with lung conditions like emphysema and chronic obstructive pulmonary disease. To get the correct breathing pattern, experts recommend practicing pursed-lip breathing four to five times a day.

Resonance breathing, or coherent breathing , can help you get into a relaxed state and reduce anxiety. You can perform this exercise as often as needed. It can be done standing up, sitting down, or lying down. If you find this exercise difficult or believe it's making you anxious or panicky, stop for now. Try it again in a day or so and build up the time gradually. Sometimes people with a panic disorder initially feel increased anxiety or panic while doing this exercise.

This may be due to anxiety caused by focusing on your breathing, or you may be unable to do the exercise correctly without some practice.