4 Expert-Backed Breathing Exercises For Anxiety

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,” according to John Kennedy, M.D., a board-certified cardiologist, author and medical director of preventive cardiology and wellness at Marina Del Rey Hospital in California.

The main difference between stress and anxiety is its duration. Anxiety “is different from stress in that it’s constant nervousness, worry and irritability,” says Dr. Kennedy.

How Prolonged Anxiety Can Affect Your Health

“Both stress and anxiety activate the sympathetic nervous system and cause a release of stress hormones, adrenaline and cortisol, leading to physiologic changes known as the ‘stress response,’” explains Dr. Kennedy.

What’s more, stress and anxiety are not typically found by themselves, adds breathwork facilitator and fourth-generation sound healer Shanila Sattar. ”They tend to dance with each other. Where stressors in life can lead to anxiety, prolonged anxiety can contribute to stress,” she says.

Some signs of prolonged stress and/or anxiety include:

• Aches and pains
• Physical inactivity
• Increased smoking, drinking or drug use
• Social isolation
• Change in appetite
• Inability to focus and concentrate
• Irritability
• Difficulty sleeping

While occasional anxiety happens to almost everyone, certain instances of prolonged anxiety could mean you’re dealing with an anxiety disorder, such as generalized anxiety disorder (GAD) or social anxiety disorder. These mental health conditions typically require therapy and, at times, medications for symptoms to lessen, so it’s important to talk to a mental health professional if your daily life feels disrupted.

Breathing is closely linked to the nervous system. “Breathing exercises, especially those that emphasize extended, controlled exhalation activate the parasympathetic nervous system, which causes equal and opposite changes to the stress response,” says Dr. Kennedy. “Deep, controlled breathing with extended exhalation stimulates the vagus nerve, causing a fall in heart rate and blood pressure and, when practiced regularly, feelings of calm and relaxation.”

Signs of a relaxed nervous system include:

• Decreased metabolism
• Regular and relaxed heart rate
• Slower breathing
• Lower blood pressure

“Breath regulation means bringing awareness to how you’re breathing—the speed, the rate, the depth, through the nose or mouth, and being equally aware of the exhale,” says Sattar. “Breath awareness pings the body and says, ‘Let’s slow down and find a balance between what we’re feeling, thinking and actually experiencing.’”

1. Belly Breathing or Diaphragmatic Breathing

Shallow breathing can limit the diaphragm’s range of motion, which can make you feel short of breath or anxious. Shallow breathing can also push your nervous system into a “fight or flight” response, making you feel tense and anxious.

Here’s how to practice diaphragmatic breathing, according to stress and insomnia specialist Julia Kogan:

1. Place one hand on your stomach and the other hand on your chest. Imagine there’s a balloon in your stomach that you’re filling (by expanding the stomach) and deflating (by gently contracting the abdominal muscles).
2. Breathe in through the nose for a slow count of two. You should feel your stomach rise as you inhale. The inhale should be very calm and light. Imagine filling your nose over the slow count of two rather than taking it all in on the first count.
3. Exhale even more slowly over a slow count of three. (Pursing your lips may help.) As you do so, you should feel the balloon in your stomach deflating. The hand on your chest should remain mostly still.

“Once someone is comfortable with this exercise, they can increase the time of the inhale and exhale slowly,” says Kogan. “I recommend starting with an inhale of two seconds and exhale of three seconds because it’s something everyone can do, even if they have different medical conditions that may make breathing difficult.”

2. The Humming Breath

Sattar, whose book Breathe covers 33 breathing techniques, recommends the humming breath for anxiety.

“The humming breath, or bhramari pranayama, is a technique that combines breath and vibration to ease tension in the body and mind,” she says. “The vibrations within this practice help recalibrate what’s overactive in the body while the breath itself activates the parasympathetic nervous system and tones the vagus nerve. It’s a great practice for any time of day.”

Here’s how to practice the humming breath, according to Sattar:

1. Take a comfortable seat or stand with a straight spine.
2. Breathe in through the nose for at least five seconds.
3. With your mouth closed, hum as if you’re saying “hmmm” until you’re out of breath.
4. Repeat five to seven times.

3. Pursed Lips Breathing

When you feel short of breath, pursed lip breathing helps to bring more oxygen into your lungs and calms you down, allowing you to have more control over your breath.

Here’s how to practice pursed lip breathing, according to the American Lung Association:

1. Breathe in through your nose.
2. Breathe out with pursed lips as if you were going to blow out a candle. Try to breathe out longer than your inhale.
3. Repeat five to 10 times, stopping if you feel light-headed.

4. 4-7-8 Breathing

A technique created by Andrew Weil M.D., founder and director of the Andrew Weil Center for Integrative Medicine at the University of Arizona, this exercise can help calm your nervous system quickly. You can do this exercise either sitting or lying down.

Here’s how to practice 4-7-8 breathing, according to Dr. Weil:

1. Place one hand on your belly and the other on your chest.
2. Count to four as you take a deep, slow breath from your belly.
3. Hold your breath for seven counts.
4. Breathe out for eight counts. Try to get all the air out of your lungs by the time you count to eight.
5. Repeat three to seven times or until you feel calm.
6. Take a few minutes to sit and feel the sensations in your body and mind before returning to your day.

More Home Remedies for Anxiety

There are many ways to help yourself through occasional bouts of anxiety. In addition to meditation, tai chi and yoga, Dr. Kennedy recommends getting outside into nature when possible.

Meanwhile, Kogan suggests scheduling stress-relieving activities to make sure they happen. “When something isn’t planned, the chance of it happening tends to be low. So, it’s important for people to make time for activities they enjoy that relieve stress. This can include making plans with friends and engaging in leisure activities,” she says.

Kogan also recommends externalizing via journaling. “Externalizing our thoughts through journaling can be a very helpful way to reduce both stress and anxiety,” she says. “It helps the mind process stressful thoughts in an organized fashion, which leads to reduced stress and anxiety.”

Exercise is one of the best things we can do for physical and emotional well-being—and especially for managing stress and anxiety, adds Dr. Kogan, who also says improving sleep is another key way to keep occasional anxiety at bay.

If your feelings of anxiety are overwhelming and seem to be decreasing your quality of life, you may be dealing with an anxiety disorder. While symptoms of anxiety disorders vary, some signs that you could be dealing with one include:

• Constant loops of worrying that don’t seem to end
• Being unable to relax
• Perpetual feelings of restlessness
• Physical symptoms such as muscle tension and a racing heart
• Feeling intense fear of certain situations (such as going to a party or even the grocery store)
• Avoiding situations

If any of these symptoms seem familiar and ongoing, or if your worries seem to be getting in the way of your daily activities, it’s a good idea to talk with a mental health professional. They can help you understand where your anxiety is coming from, and can provide a diagnosis if there is an underlying condition.

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Additionally, emotional stress and anxiety may increase the risk of cardiovascular disease and, in some cases, can trigger or worsen symptoms. Any time you feel palpitations, chest discomfort or shortness of breath, you should seek medical attention, emphasizes Dr. Kennedy.

Even if your anxiety isn’t dramatically impacting your life, seeking out support can still benefit your mental health. Deep breathing exercises, talking with a therapist or simply opening up to family and friends are all methods that can help you find ways to manage your thoughts and emotions.