4 Proven Breathing Exercises to Relieve Anxiety

4 Proven Breathing Exercises to Relieve Anxiety, According to Experts

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Taking control of our breath proves to be one of the strongest methods for combating acute and chronic anxiety. Breathing functions as a special strategy for anxiety management since it belongs to both automatic and self-managed systems despite being an unconscious process.

Many professionals have developed various breathing exercises to control anxiety. The article illustrates how to perform four particular exercises through detailed instructions and provides explanations about their effectiveness.

What is Anxiety?

According to John Kennedy, M.D., a doctor who specializes in and writes about cardiology and wellness at Marina Del Rey Hospital, anxiety is “a persistent feeling of worry, nervousness or unease, typically about an imminent event or something with an uncertain outcome, though [it] can occur even in the absence of a stressor or trigger.”

The duration of stress and anxiety function as contrasting elements between these related experiences. Dr. Kennedy defines anxiety as different from stress because anxiety creates continuous nervousness which causes worry and irritability.

The Duration of Anxiety Predicts What Effects It Will Have on Your Overall Wellbeing

Dr. Kennedy explains that the “stress response” occurs physiologically through sympathetic nervous system activation , which leads to therelease of adrenaline and cortisol., which are stress hormones

According to Shanila Sattar, a breathwork facilitator and fourth-generation sound healer, the condition known as stress rarely appears alone. The two tend to perform dance routines together. Situations that create stress may cause anxiety, but persistent anxiety generally produces stress.

The indication of continued anxiety or stress develops through these symptoms:

• Aches and pains

• Physical inactivity

• The habit of using smoking products together with alcohol consumption and taking drugs appears more frequently.

• Social isolation

• Change in appetite

• Inability to focus and concentrate

• Irritability

• Difficulty sleeping

Those who experience occasional anxiety normally do not have a mental disorder but individuals facing enduring anxiety may need to visit a mental health professional because they likely have a diagnosed anxiety disorder like generalized anxiety disorder (GAD) or social anxiety disorder. People affected with these mental health disorders need professional help through therapy along with possible medication treatments to reduce their symptoms so consulting with mental health professionals becomes essential when life daily activities appear disrupted.

Practicing breathing techniques serves as a method to soothe your nervous system function.

The nervous system maintains a direct association with breathing functions. Dr. Kennedy explains that controlled breathing exercises that prioritize longer and controlled exhalation periods activate the parasympathetic nervous system resulting in equal opposite changes to the stress response. Looking after your vagus nerve through deep breathing that focuses on extended exhalation leads to decreased heart rate and blood pressure and results in regular feelings of peacefulness.

Between 15-25 indicators reveal that your nervous system remains relaxed.

• Decreased metabolism

• Regular and relaxed heart rate

• Slower breathing

• Lower blood pressure

According to Sattar you should pay attention to the rhythm of your breath as well as its speed while recognizing your exhale breath equally. When you focus on breath awareness your body receives an alert to slow down while finding equilibrium between thoughts and feelings and what you sense in the present.

4 Breathing Exercises for Anxiety

Your breathing becomes restricted when the diaphragm has limited movement because this leads to shortness of breath and feelings of anxiety. The oxygen you take becomes restricted due to shallow breathing which forces your nervous system to go into a panic state resulting in tension and anxiety.

The expert stress and insomnia specialist Julia Kogan demonstrates the correct method for diaphragmatic breathing as follows:

• Rest your hands on your belly button while placing your second hand over your chest area. You should visualize filling a balloon in your stomach while expanding the stomach then deflating it by contracting your abdominal muscles with care.

• Inhale through the nose for the duration of two slow breaths. Your breathing pattern should produce stomach expansion as you take air in through your nose. During an inhale the breathing should remain gentle and peaceful. Instead of rushing your breath during the first second of inhalation attempt a methodical two-second filling of your nostrils.

• Take the exhale at a slower pace through your lips during a three-second duration. (Pursing your lips may help.) During exhalation the balloon in your stomach should begin to empty. The hand placed on your chest must stay mostly motionless.

The exercise duration grows longer for individuals after mastering this ventilatory method according to Kogan. Every person can perform controlled breathing by inhaling for two seconds followed by a three-second exhale according to my recommendation.

The humming breath which Sattar introduces in his book Breathe stands out as his best recommendation for anxiety relief.

“As a breathing method known as bhramari pranayama the humming breath unites breathing practice with vocalized noises to bring relaxation to mind and body according to Sattar.” Vibrations in this practice help the body to readjust its active systems as the breathing techniques automatically activate the parasympathetic nervous system and strengthen the vagus nerve function. This practice is suitable for daily use at any point in the day.

Sattar explains how to perform the humming breath through the following method:

• Choose either a sitting position with an erect spine or stand up.

• Inhale through your nose for five seconds at minimum.

• To complete the hum you must breathe through your closed mouth while continuing to pronounce the sound of “hmmm” until your breath runs out.

• Repeat five to seven times.

Through pursed lip breathing you activate more oxygen intake into your lungs while calming yourself before gaining better breath control.

The American Lung Association explains the correct way to practice pursed lip breathing through this instructional process.

• Breathe in through your nose.

• Release your breath while keeping your lips partially sealed as if extinguishing a candle flame. Bring your exhale time longer than when you inhale.

• Perform this exercise five to 10 times only if you do not experience any signs of dizziness.

Through the guidance of medical professional Andrew Weil M.D., director at the University of Arizona integration medicine center, this breathing exercise can activate fast nervous system restoration. The breathing exercise can be completed while situated either in a standing position or a reclined position.

Toward achieving 4-7-8 breathing the following approach should be used per Dr. Weil:

• Position your hand gently on your abdominal area while resting your other hand on your upper chest region.

• During the breath take four counts to inhale deeply from your belly.

• Breathe while counting for seven consecutive seconds.

• Breathe out for eight counts. Breathing out your full lung capacity should happen during the count up to eight.

• Perform the breathing cycle between three to seven times for complete relaxation.

• Spend several minutes focusing on body and mind sensations following the exercise and then continue with your daily activities.

More Home Remedies for Anxiety

Multiple methods serve as effective self-help measures during occasional anxiety occurrences. Dr. Kennedy supports outdoor nature interaction as an additional remedy together with yoga along with tai chi and meditation practices.

Kogan states that people should schedule their stress-relief activities in advance to increase their likelihood of occurrence. The probability of something unexpected occurring reduces when people fail to plan it ahead of time. People must allocate periods for activities which help reduce their stress because this practice plays a crucial role in their well-being. She advises people to schedule activities with friends as well as participate in recreational activities.

Kogan endorses practicing externalizing actions by maintaining a journal. People can use journaling as a means to reduce their stress and anxiety because it helps externalize their thoughts according to Dr. Kogan. Organized processing of stressful thoughts through externalization methods decreases both stress and anxiety in the mind.

Exercise stands as an optimal intervention for physical and emotional health maintenance and anxiety management according to Dr. Kogan as she notes that improved sleep functions as another vital preventive method.

When to See a Doctor

Your life quality will decrease when overwhelming anxiety symptoms point towards a potential anxiety disorder diagnosis. The warning signals which may indicate the presence of an anxiety disorder include:

• Anxiety generates continuous worrying cycles which show no sign of stopping.

• Being unable to relax

• Perpetual feelings of restlessness

• Physical symptoms such as muscle tension and a racing heart

• Fearing extreme situations which include both parties and shopping at the store leads to overwhelming anxiety.

• Avoiding situations

When symptoms persist you should seek professional advice from a mental health expert. Also contact a mental health expert if your worrying habits disrupt your regular activities. Health professionals will explain the source of your anxiety and confirm whether you show signs of an existing mental health condition.

Heart disease risk escalates because of emotional stress and anxiety and these factors sometimes lead to new heart symptoms or symptom intensification. According to Dr. Kennedy you need to call medical services immediately when you experience any combination of palpitations along with chest discomfort or shortness of breath.

Getting the support you need even when your anxiety does not control essential parts of your life will help your mental health anyway. Deep breathing exercises together with therapist consultations or talking to family and friends provide methods to help control your thoughts and emotions.

References -

• Take a Deep Breath. The American Institute of Stress. Accessed 5/2/2022.

• Breathing Pattern Disorders and Functional Movement. International Journal of Sports Physical Therapy. Accessed 5/2/2022.

• Breathing Techniques: Breath control helps quell errant stress response. Harvard Health Publishing. Accessed 5/2/2022.

• Pursed Lip Breathing. American Lungs Association. Accessed 5/2/2022.

• Breathing Exercises. American Lungs Association. Accessed 5/2/2022.