Breathing is a vital physiological process where your body takes in oxygen and releases carbon dioxide. This gas exchange is essential for life and maintaining a balanced physiological state.
Improper breathing patterns, often linked to stress, can potentially contribute to feelings of anxiety, panic, and other physical discomforts [1].
Conscious breathing exercises are a simple, accessible way to help manage stress, reduce feelings of anxiety, and potentially improve lung capacity and overall well-being [2]. These techniques do not require excessive time and may contribute to a better quality of life by potentially sharpening focus, reducing stress, enhancing sleep quality, and supporting cardiovascular health [3], [4].
Top 6 Breathing Exercises to Help Manage Anxiety
There are many effective breathing techniques. Here are some of the best exercises to help you manage and reduce symptoms of anxiety:
1. Diaphragmatic or Belly Breathing Exercise
This technique promotes the proper engagement of your diaphragm, a key muscle for efficient respiration [1].
- Find a comfortable and quiet place to sit or lie down. A seated or reclined position works well.
- Put one hand on your upper chest and the other on your belly, slightly below your ribcage.
- Allow your belly to relax without squeezing or clenching your muscles.
- Slowly inhale through your nose. Direct the air so that you feel the hand on your stomach rise, while the hand on your chest remains relatively still.
- Slowly exhale through slightly pursed lips. As you exhale, the hand on your belly should move inward (toward your spine).
- Begin by practising this for a few minutes and gradually increase the duration to six to ten minutes, one to five times per day, as you feel comfortable.
2. Box Breathing Exercise (Sama Vritti)
Box breathing, also known as 4-square breathing or Sama Vritti (Equal Fluctuation) in Sanskrit, is a simple technique for paced breathing that can help calm the nervous system [2]. This is how it works:
- Exhale completely to a count of four.
- Hold your breath with your lungs empty for a count of four.
- Inhale slowly until you reach a count of four.
- Hold the air in your lungs for a count of four.
- Exhale and restart the pattern.
3. Lion’s Breath Exercise (Simhasana)
Lion’s Breath, or Simhasana, involves sticking out your tongue and exhaling with a “roar.” It can be a very beneficial deep breathing exercise for releasing tension in the face and jaw muscles, which are common stress points.
- Sit in a comfortable position, like Vajrasana (Thunderbolt Pose) or cross-legged, leaning forward slightly with your hands on your knees or the floor.
- Spread your fingers wide apart as far as they will go.
- Inhale deeply through your nose.
- Open your mouth wide and stretch your tongue down toward your chin.
- Exhale forcefully, making a strong “ha” sound from deep within your abdomen.
- For a few moments, breathe normally.
- Repeat the Lion’s Breath eight to ten times.
4. Even Breathing Exercise (Sama Vritti – Pranayama focus)
This technique focuses on equalising the duration of inhalation and exhalation and is often recommended before sleep to calm the mind.
- Close your eyes and sit or lie down in a comfortable position.
- Breathe in for a count of four through the nose and out for a count of four through the nose.
- As you practice this consistently, you can gradually increase the count to five or six, depending on your comfort level.
- This practice helps regulate the nervous system, which can be useful if you have trouble falling asleep due to an overactive mind [3].
5. Alternate Nostril Breathing Exercise (Nadi Shodhana Pranayama)
This exercise, also known as Nadi Shodhana Pranayama (Channel Cleansing Breath), is believed to harmonise the left and right hemispheres of the brain and help calm the nervous system. It may help clear the mind of stress and evoke a sense of serenity.
- Sit in a comfortable position (like Sukhasana) and relax your hands, shoulders, and neck.
- Your left hand should be placed on your left knee, palm facing up (or in Gyan Mudra).
- Right Hand Position (Vishnu Mudra): The tips of your right index and middle fingers should gently touch the area between your brows, while the thumb is placed on your right nostril and the ring finger (along with the little finger) is placed on your left nostril.
- Exhale completely first.
- Close your right nostril with your right thumb.
- Inhale through your left nostril, close it with your ring and little fingers, and hold your breath (Kumbhaka) for a comfortable count of two, if applicable in your practice.
- Now, release your thumb and exhale slowly through the right nostril.
- Breathe in through your right nostril, close it with your thumb, and exhale through your left nostril while releasing your ring and little fingers.
- This is one cycle. Repeat for up to five to nine cycles. Conclude the practice by exhaling through the left nostril.
Conclusion
Breathing exercises are simple yet powerful, non-pharmacological tools for potentially managing anxiety, improving concentration, and promoting emotional and physical well-being [4]. Whether you’re new to mindfulness or seeking a natural way to reduce stress, incorporating a few minutes of conscious breathing into your daily routine may significantly enhance your quality of life [3].
Disclaimer: This article is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. It is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a healthcare provider before beginning any new wellness practice, especially if you have an existing medical condition or are on medication. Never substitute breathing practices for prescribed medical treatment for anxiety or panic disorders.
References
[1] Norelli, S. K., Long, A., & Krepps, J. M. (2023). Relaxation Techniques. StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK513238/
[2] Bentley, T. G. K., D’Andrea-Penna, G., Rakic, M., Arce, N., LaFaille, M., Berman, R., Cooley, K., & Sprimont, P. (2023). Breathing practices for stress and anxiety reduction: Conceptual framework of implementation guidelines based on a systematic review of the published literature. Brain Sciences, 13(12). https://doi.org/10.3390/brainsci13121612
[3] Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1). https://doi.org/10.1016/j.xcrm.2022.100895
[4] American Heart Association. (2023, July 7). It’s not just inspiration—careful breathing can help your health. Retrieved from https://www.heart.org/en/news/2023/07/07/its-not-just-inspiration-careful-breathing-can-help-your-health
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