Breathing Exercises to Manage Anxiety

Anxiety is the body’s natural alarm that triggers when facing stress. Symptoms of anxiety can include difficulty sleeping, a racing heart, trouble breathing, and difficulty concentrating. If left unmanaged, it can disrupt daily routines.

When anxious, we often breathe shallowly, which can make us more tired and stressed. Breathing exercises can help alleviate anxiety because they allow blood cells to receive oxygen and release carbon dioxide, which is then transported throughout the body and exhaled.

Before practicing breathing techniques, make sure to:

• Choose a suitable place for the exercise, such as a bed, sofa, or sitting on the floor.
• Avoid forcing it, as this can increase stress.
• Perform the exercises 1-2 times a day.
• Wear comfortable clothing.

Here are some breathing exercises you can try when feeling anxious:

1. 4-7-8 Breathing

This technique not only reduces anxiety but also helps control emotions and relaxes the body, making it easier to sleep at night. To perform the 4-7-8 exercise, follow these steps:

1. Lie down comfortably with your eyes closed.
2. Exhale through your mouth.
3. Inhale slowly through your nose for four seconds.
4. Hold your breath for seven seconds.
5. Exhale through your mouth for eight seconds.
6. Repeat the process 4-8 times.

2. Sama Vritti Pranayama

Similar to the 4-7-8 exercise, Sama Vritti Pranayama can also help you fall asleep faster and can be done anywhere, anytime. Here’s how to practice it:

1. Sit in a comfortable position and ensure your body is relaxed.
2. Inhale slowly through your nose for four seconds. Pause briefly, then exhale through your nose for four seconds.
3. Maintain this breathing rhythm throughout the session.
4. Repeat the breathing exercise 10-12 times.

3. Abdominal Breathing 

Also known as diaphragmatic breathing, this technique can help lower heart rate, reduce blood pressure, and improve core muscle stability. To practice abdominal breathing:

1. Lie down with your eyes closed and place your hands on your abdomen.
2. Inhale through your nose, tightening your abdominal muscles. You should feel your diaphragm moving. Hold for four seconds.
3. Exhale slowly through your mouth.
4. Repeat this process six times per minute, and practice for 10 minutes daily.

4. Nadi Shodhana

You can also reduce stress and anxiety by practicing Nadi Shodhana. This technique can be performed anytime and anywhere with the following steps:

1. Sit comfortably with your body relaxed.
2. Close your eyes and place your hands on your thighs.
3. Press your right nostril with your right thumb, and inhale deeply through your left nostril. Count to four.
4. After inhaling, press your left nostril with your left thumb and exhale through your right nostril.
5. Repeat this process 6-10 times.

5. Skull Shining Breath

This breathing exercise helps clear the sinuses, lungs, and respiratory system of allergens. To practice Skull Shining Breath:

1. Sit comfortably and relax, then close your eyes.
2. Place your hands on your thighs and keep your mouth closed.
3. Inhale deeply through your nose, tightening your core muscles.
4. Exhale forcefully through your nose, pushing all the air out of your body.

6. Progressive Relaxation

Progressive Relaxation improves muscle control and relaxation and can help you sleep better. Here’s how to practice it:

1. You can lie down or sit, ensuring you are in a comfortable position.
2. Close your eyes.
3. Inhale through your nose for three seconds, then tighten your core muscles.
4. Exhale through your mouth for five seconds, feeling your muscles relax.
5. Perform this relaxation exercise for different muscle groups, working from the lower body to the upper body.

These breathing exercises can help alleviate anxiety. If these techniques do not relieve your anxiety or if it severely impacts your daily activities, consider consulting a psychologist or psychiatrist for specialized treatment.

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