Feeling anxious? You’re not alone. According to the Anxiety and Depression Association of America, 40 million adults age 18 and older suffer from anxiety, making it the most common mental illness in the U.S. You may not be alone in your anxiety, but that doesn’t make it easy, especially at the tail end of a pandemic that has caused tons of anxiety and stress. For some, particularly the millions of Americans who live with an anxiety disorder or panic disorder, anxiety can have devastating effects. But it’s possible to live comfortably and completely with anxiety, and according to licensed clinical psychologist Dr. Sharon Saline. And one of the best ways to do that is through deep breathing. “Breathing alleviates anxiety because we shift our focus from racing thoughts to the present moment and what’s happening in our body,” Saline says. Want to work on breathing through your anxiety more? Here are 10 breathing exercises to get you started.
10 breathing exercises for anxiety
1. Abdominal breathing
One of the most common breathing techniques is belly breathing. “When we’re stressed, we tend to breathe from our chest—which is what we do when we run,” psychiatrist Dr. Jennifer Love and neuropsychologist Dr. Kjell Tove Hovik tell Parade. “However, relaxing breaths come from the belly.” To engage in belly (or diaphragmatic) breathing, lay or sit down and place one hand on your belly and the other on your chest. Relax your abdomen and picture a string pulling your belly button out as you inhale. Notice how your stomach moves as you breathe. Hold. Exhale through your mouth.
2. Yoga breathing
If you’ve ever practiced yoga, you already know the value of yoga—or pranayama—breathing. After all, the technique is the foundation of any practice. Plus, it’s easy. Simply inhale through the nose for three, pause, and exhale through the nose for three.
3. Equal breathing
Another form of yoga breathing is equal breathing, or inhaling and exhaling at equal lengths. To practice equal breathing, count to three while inhaling through your nose then exhale for the same count.
4. Mindful breathing
Mindful breathing is a basic yet powerful meditation practice that helps you focus your attention on being through breathing. It helps you be present in the here and now. To practice mindful breathing, inhale slowly through your nose and exhale through your mouth. Once you’ve settled into a routine, focus on your breath. On the speed. The sensations. The way it feels. Directing your attention onto a tangible thing (and action) will anchor you and can alleviate stress and calm your mind.
5. Resonant breathing
Like abdominal breathing or belly breathing, resonant breathing is a form of diaphragmatic breathing that focuses on long, deep breaths. In fact, when practiced properly, resonant breathing slows your breathing rate to approximately six breaths per minute. To engage in resonant breathing, lay on the floor. Inhale through your nose for a count of six. Exhale for a count of six. Continue for at least one full minute or up to 10 minutes.
6. The long exhale
As the name implies, the long exhale is a breathing technique that involves a long exhale. Or, to put it another way, the long exhale involves gradually increasing your exhalation until it is twice the length of your inhalation. To practice this method, lie on your back or sit in a comfortable position. Inhale and exhale to whatever count you are comfortable—ensuring the breaths are equal length. Once a pattern has been established, begin to slow the rate of your exhale. This should be done gradually, and at a comfortable pace. Continue this process until you get to a 1:2 ratio, i.e. breath in for three, exhale for six.
7. Play “smell the pizza."
Another deep breathing strategy is known as “smell the pizza.” To practice this technique, “pretend like you’re smelling a delicious piece of pizza by breathing in deeply and slowly through your nose,” Amy Morin, LCSW, tells Parade. “Hold for a count of three. Then, breathe out of your mouth with pursed lips as if you’re cooling the pizza down. Doing the exercise three times will calm your brain and your body.”
8. Try the SOBER Method
While breathing is but one step in this approach, the SOBER method can be extremely helpful for those living and/or dealing with anxiety. After all, it is a mindfulness practice. Here’s how to incorporate the SOBER method into your life, according to Rob Scheidlinger, a licensed marriage and family therapist in Southern California.
Stop doing whatever you are doingObserve yourself carefully. What are you thinking, doing at the moment?Breathe for a minimum of 4 full inhales and 4 full exhales.Extricate yourself from what you were doing and thinking as observed in step two and try to immerse yourself in a new sensory experience, even if it is brief. Touch something that gives you comfort or pleasure (ie. rabbit’s foot, velvet). Listen to a song that makes you happy. Take a shower. Taste something delicious. Jog. Play a musical instrument, etc.Relate to someone else. Sharing what you are doing or feeling with another human being is one of the fastest ways to reduce cortisol levels, along with breathing.
9. Alternate nostril breathing
Another form of yogic breathing, known as alternate nostril breathing, is a great way to settle your mind, body, and emotions. It’s also very easy to practice. Simply sit on the floor with your legs crossed. Place your left hand on your left knee and your right hand near your right nostril. Exhale completely. Use your right thumb to close your right nostril. Inhale through your left nostril. Cover your left nostril with your fingers, releasing the right. Exhale. Repeat.
10. 4-7-8 breathing
Developed by Dr. Andrew Weil, 4-7-8 breathing (also known as relaxing breathing) is a form of diaphragmatic breathing that aims to bring the body back into balance. It helps to regulate our fight or flight response. It also promotes sleep. In fact, individuals have drifted off while practicing the 4-7-8 breathing method. To engage in 4-7-8, “lie on your back. Breathe in for 4 seconds. Hold for 7 seconds, and exhale for 8 seconds,” Dr. Laura Louis—a licensed psychologist and the owner of Atlanta Couple Therapy—explains. “By focusing on your breathing, you can turn your attention away from your anxiety and towards slowing down your breathing.” Next up, here are the 30 best mental health apps.
Sources
Anxiety and Depression Association of America: “Facts and Statistics"Dr. Sharon Saline, Psy.D., licensed clinical psychologistAmy Morin, LSCWDr. Jennifer Love, psychiatristDr. Kjell Tove HovikDr. Laura Louis, licensed psychologist and the owner of Atlanta Couple TherapyRob Scheidlinger, a licensed marriage and family therapist in Southern California
