Breathing Exercises for Anxiety Help Calm Anxiety and Promote Relaxation

Hyperventilation does not increase the amount of oxygen in the blood, instead it reduces the amount of carbon dioxide in the blood. It is the reduced amount of carbon dioxide in the blood that causes the most uncomfortable symptoms in panic attacks. Many people think they are not getting enough oxygen but instead they are getting too much caused by their breathing patterns.

Some symptoms of hyperventilation include, but are not limited to:

• feelings of breathlessness
• lightheaded or dizziness
• unreal feelings, depersonalization
• confusion
• muscle tension
• increased heart rate
• tingling in hand and/or feet
• sweating
• nausea
• increased feelings of fear, panic

Although the symptoms of over-breathing (hyperventilation) can be physically distressing, they are generally not harmful when related to anxiety. Often, when we interpret the symptoms as dangerous, it only increases our fear that something more serious is wrong, causing the person suffering to hyperventilate more and this only prolongs their symptoms and makes them more intense. It is important to recognize that whether we think about it or not, our bodies breathe - we can actually control our breathing pattern when we recognize the symptoms of hyperventilation in our own bodies. Some people have developed a bad habit of over-breathing, they do it naturally without thinking about it. However, this bad habit can be changed and corrected through proper breathing techniques. So, whether or not hyperventilation is a result of an anxiety/stress response or a bad habit it can be changed therefore reducing the uncomfortable symptoms a person feels with over-breathing.

Many of the same breathing exercises used for anxiety and panic attacks may also help people experiencing stress or symptoms associated with depression by promoting relaxation and emotional regulation. People that are unable to function normally in daily activities because of bad breathing habits are advised to seek help from a qualified psychologist if home self-help methods do not help them. At any time, you can obtain a list of qualified providers through your primary care physician.

The Benefits of Breathing Exercises for Anxiety

Healthy breathing patterns are not only helpful for promoting relaxation and reducing many of the physical sensations associated with anxiety and panic attacks, but they may also provide a variety of other wellness benefits. Many people report the following positive effects from practicing breathing exercises regularly:

• A More Relaxed Body and Mind
• Lowers Heart Rate, Slows Breathing
• Better Sleep, Less Issues with Insomnia
• Better Memory and Focus
• Increased Energy
• Improved Emotional Stamina and Resilience
• Speeds Up Metabolism
• Supports Healthy Breathing Patterns
• May Help Reduce Stress-Related Food Cravings
• Supports the Body's Natural Respiratory Function
• Helps Lower Blood Pressure
• Improves Immune Function
• Distracts You From Automatic Negative Thoughts

Tips For Using Breathing Exercises for Anxiety

Before you get started using these free breathing exercises, please read through these tips. They will help you as you explore and find what breathing exercises for anxiety are best for you.

1. 1. If you have a medical condition or if you are on medication, please consult your doctor before using any of the free breathing exercises.
2. 2. Practice in a quiet place where you will not be disturbed when practicing. This will help you focus on learning the breathing method so you will be more able to remember it.
3. 3. Healthy breathing begins with the belly. Place your hands on your stomach to make sure you are breathing correctly. Your stomach should be moving during all exercises.
4. 4. Choose a breathing technique that you are comfortable with. It helps to master some of the simple ones so that you can remember to use it in public if you should become anxious or panicky. A simple method will be easier to remember.
5. 5. Remember, practicing these free breathing exercises at home will enable you to be more effective when you are anywhere and you are feeling stressed.

Types of Breathing Exercises for Anxiety

There are all different kinds of breathing exercises. The ones below can be used at the first sign of stress, anxiety and panic, as they are quite effective. Breathing exercises are a great way to help manage unwanted emotions too. These breathing exercises can be added to your normal relaxation routine, such as progressive muscle relaxation, isometric exercises, and meditations. Increase your mental focus and your relaxation experience by adding relaxing music or sounds to your breathing exercises. But if you prefer no music at all, then your positive self-talk is all you need! For more information on self talk, please visit How to Talk to Yourself for some great tips.

A Simple 2-4 Breathing Exercise for Anxiety

• Find a place where you can sit down comfortably.
• Focus all your attention on your breathing and notice your pattern.
• Breathe in slowly for 2 seconds.
• Breathe out slowly for 4 seconds.
• Repeat to yourself "relax".
• Continue until symptoms of over-breathing disappear

Of course, there are many other types of breathing exercises for anxiety that also work just as well. It really is about preference. The 2-4 exercise listed above is quite basic and easy to remember. REMEMBER 2-4!

Diaphragmatic Breathing, also known as Deep Breathing

Diaphragmatic breathing, also known as deep breathing and stomach breathing, is a natural breathing technique that we are all born doing once we enter this world. However, prolonged stress and anxiety cause people to breathe from their chests, this is known as shallow breathing. Diaphragmatic breathing involves the full use of the diaphragm. Your diaphragm is located right under the ribs and above the stomach. The act of breathing should push the diaphragm down. This causes the stomach to naturally expand. If you stomach is not expanding when you breathe and you are noticing more chest movement, then these diaphragmatic breathing exercises will help you. It is important to recognize that with this type of breathing exercise, there is little to no chest movement at all. By practicing diaphragmatic breathing, you will strengthen the diaphragm and promote a relaxed body and mind. You will also be restoring natural breathing to your body.

• Lie comfortably flat on a bed or floor mat.
• Support your head and neck with a comfortable pillow. Support your knees by placing a support under them as well. You can use a small pillow or a rolled up towel.
• Place one hand on your abdomen, right below your ribs, and the other hand on your chest. This is to ensure that you are breathing from the right place. Your focus for this breathing technique will be on your abdomen.
• Breathe deeply in through your nose so that your stomach is pushing up against your hand.
• As you exhale, breathe out through your mouth while you tighten your abdominal muscles so that you feel like you are pulling your belly button into your back.
• Repeat this method for approx. 10-20 minutes, a few times each day.

Diaphragmatic exercises can be done while sitting up only after you have practiced enough to understand how to do it properly. This exercise can be done by itself or in conjunction with your relaxation exercises, such as Progressive Muscle Relaxation, Isometric Exercises and Visualization Exercises.

This technique, when practiced regularly, will help create the automatic breathing response that is needed during stressful events and situations. It is useful in promoting a calm mind and body. When you become used to this technique and feel you have mastered it, you can pretty much do it anywhere, at anytime. Many people use this method while at work sitting at their desk. Remember, deep breathing is mindful breathing. Be sure to focus on your breathing when you are doing it. Imagine yourself breathing out all the stress inside of you when you exhale and then imagine yourself breathing in peace and calm upon taking new breaths. A little visualization goes a long way!

This is a really great video presentation explaining the deep breathing technique. It explains exactly what the mind and body go through as a result of improper breathing. This video may take a few minutes to load - be patient, it's worth watching!

Breathing Exercises for Insomnia

Breathing exercises can also be helpful for relieving insomnia and promoting a better night's sleep. If you find yourself struggling with insomnia, or simply having difficulty falling asleep, try the 4-4-4 Breathing exercise. This simple breathing technique promotes relaxation, helps quiet the mind, and may make it easier to fall asleep. Next time you lay down for sleep, try these steps:

• Inhale through your nose slowly for four seconds, you should feel your stomach rising as you inhale.
• Hold your breath for four seconds, while counting quietly to yourself.
• Exhale slowly through your mouth for four seconds, you should feel your stomach lowering as you exhale.
• Repeat this exercise until you fall asleep.

How Breathing Exercises Support Overall Wellness

Proper breathing supports relaxation, reduces stress, and encourages healthy breathing patterns throughout the body. During periods of chronic stress, the body releases cortisol, a hormone involved in the natural stress response. Persistently elevated cortisol levels have been associated with changes in appetite, metabolism, and weight regulation in some people. Developing healthy breathing habits may help reduce stress and support an overall healthy lifestyle, although breathing exercises alone are not a weight-loss treatment.

Alternate Nostril Breathing for Stress Relief

Alternate nostril breathing is a simple breathing technique that involves breathing through one nostril at a time while gently closing the other with your finger. Many people find this method calming because it encourages slow, deliberate breathing and helps them focus on their breath. Practicing this technique regularly may help promote relaxation and support healthy stress management.

• With thumb and index finger, place your thumb against one side of your nose to close it, leaving the other side open. Exhale gently out of your nostril then take a deep breath in, filling your belly. Then switch nostrils and then gently let the air out of the other nostril and then, again gently breath in. Repeat this inhale-exhale routine method about 10 times, about 2-3 times per day.

Abdominal Breathing for Relaxation

This type of breathing focuses on using the diaphragm and abdominal muscles to encourage slow, controlled breathing. It is often practiced to help reduce stress, promote relaxation, and reinforce healthy breathing habits.

• To start this exercise, sit in a relaxed position, begin by taking a deep breath in and then out of the nose. Place your hands on your abdominal muscles and then quickly express air out of your nostrils while pulling your belly button in towards your back. These are quick, short breaths. Repeat this method for 1-3 minutes a couple times per day. It is important to keep your mouth closed during this exercise.

Remember, consult your family doctor before beginning any new breathing exercises, especially if you have medical concerns or health conditions.

• 1. Understanding Anxiety
• 2. Journaling
• 3. Exercise
• 4. Diet and Mental Health
• 5. CBT
• 6. Stress Management
• 7. Self-Talk
• 8. Self-Confidence

The following resources may help you create a calm, relaxing environment while practicing breathing exercises and other stress management techniques. Every person is different, so explore the options that best fit your needs and preferences.

• Anxiety & Relaxation Workbooks
• Guided Meditation Books
• Weighted Blankets
• White Noise & Sound Machines
• Essential Oil Diffusers
• Relaxation Music & Sleep Sounds
• Comfortable Floor Cushions
• Journals for Stress Relief

• Aromatherapy
• Bach Flower Remedies
• Herbal Remedies for Anxiety
• Homeopathic Medicine
• Vitamins & Supplements