Breathing Exercises for Anxiety: Simple Techniques to Calm Your Mind and Body

Breathing exercises are one of the most effective techniques for managing anxiety. Working both as prevention and relief, breathing exercises calm the mind and allow your body to get enough oxygen.

They’re easy to do, don’t take long and can be done at home, at work or even subtly in public.

Here, Medmate explains breathing exercises and lists a few of the best techniques for calming your anxiety:

How do breathing exercises work?

Breathing has a powerful effect on your nervous system. When we feel anxious, our breathe gets quicker and shorter. This is the body’s natural response to fear; it’s trying to deliver more oxygen to your muscles to prepare it for fight or flight.

Breathing exercises reverse this bodily response, and instead slow down your breathing and heart rate, lower your blood pressure and increase oxygen flow. By doing breathing exercises regularly, your body learns a new pattern of relaxation, rather than being hyped up and prepared for fight or flight.

Best breathing exercises for anxiety

There are several excellent breathing exercises which have been proven to relieve anxiety symptoms. These are simple to learn, and should be practised often:

4-7-8 breathing technique

The 4-7-8 breathing technique is a method that is used to relieve anxiety before bed and improve your sleep. Breathe in for four seconds, hold your breath for seven seconds, and then exhale for eight seconds. This technique helps to slow down your breathing and encourages your body to enter a state of deep relaxation. It’s super helpful if you’re having trouble falling asleep or if you’re experiencing moments of high stress or anxiety.

3-3-3 breathing technique

This one is simple and provides fast effective relief in times of high stress. Breathe in deeply for three seconds, hold your breath for another three seconds, and then gently exhale for three seconds. The 3-3-3 technique helps you focus on your breathing and slows down your heart rate, making you feel relaxed.

4-2-6 breathing technique

The 4-2-6 breathing technique is useful when you need to settle your mind before bed or if you’re feeling anxious and need to calm your nerves. Inhale slowly for four seconds. Hold your breath for two seconds. Exhale slowly for six seconds. By making your exhale longer than your inhale, this signals your body to relax.

Breathing exercises are a great anxiety management tool. Medmate can help you get professional treatment if you want to explore anxiety management even further. We provide mental health care from the comfort of the home, making it simple and convenient to get treated. Our team of empathetic clinicians and psychologists are there for you every step of the way. Take the first step towards overcoming anxiety and book in for a consultation today.