Controlled breathing is one of the first defenses when it comes to combating your anxiety. This page contains meditative ideas and thoughts, a list of easy to follow deep breathing techniques for different situations, and useful tools for quieting the mind.
Air is free. We don’t rent it, pay for it, get it bottled, or even think about it that much. Yet air is even more important than food and water. We can survive without water for up to 4 days and 3 weeks without food, but without air, we die within minutes.
Remember, air is right there, anytime you are feeling anxious or expecting a situation that makes you feel anxiety.
Just remember to pause step back from your thoughts and concentrate only on taking calming controlled breaths. Quiet the mind and observe each breath.
Deep Breathing Techniques for Anxiety
There are many different deep breathing techniques, take some time to explore them all and see which one works best for you! Learn and practice a few then keep and use the ones you like the most.
Equal Breathing Exercise
Through the nose, simply inhale to the count of four… and then exhale to the count of four… easy right?
As you breathe your goal is to calm your nervous system, increase your focus, and reduce your anxiety, you can count longer equal breaths as you become even calmer.
Abdominal Breathing Exercises
Taking deep breaths with our belly can free the body from stress simply acting as a stress release mechanism. But many anxiety sufferers breathe too fast and shallow. Taking slow deep breaths instead can relieve anxiety and prevent you from having a panic attack.
To do some belly breathing place one hands on your belly and one on your chest. Take in a deep breath through your nose. With your hands, just ensure your belly (abdomen) is expanding more so than your chest. And slowly breathe out… Deep slow and methodical breaths…
Doing this for ten minutes each day is known to quickly reduce heart rate and blood pressure.
Pranayama Yoga Breathing Exercises
There are a few of these breathing exercises. Pranayama means “breath control” in Sanskrit.
4-7-8 Breathing Exercise
Dr. Weill recommends the 4-7-8 Breathing Exercise for falling asleep and start falling asleep in 60 seconds.
Deep Breathing Tools
The Apple Watch has a neat app called Breath, it has a circle you can watch grow and shrink as you breathe in and out allowing you to focus on breathing.
Surround yourself with music and even some guided meditation if you want.
- Steve Halpern
- Binaural Beats
- Guided meditation
Focus in on quieting the mind down and being okay with being able to sit alone in a room alone without thinking.