9 Breathing Exercises to Relieve Anxiety

Try a few different breathing techniques to see which ones are most helpful

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Breathing is a necessity of life that usually occurs without much thought. When you breathe in, blood cells receive oxygen and release carbon dioxide. Carbon dioxide is a waste product that's carried back through your body and exhaled.

Improper breathing can upset the oxygen and carbon dioxide exchange and contribute to anxiety, panic attacks, fatigue, and other physical and emotional disturbances.1

The next time you’re feeling anxious, there are a variety of anxiety breathing exercises to try. Learn how to use breathing exercises to help relieve feelings of anxiety and stress.

How you breathe in and how depends on the type of breathing exercise you are using. Many breath exercises involve breathing in slowly through your nose and exhaling through your mouth., but some others may direct you to breathe in and out through your nose.

Alternate-nostril breathing (nadi shodhana) involves blocking off one nostril at a time as you breathe through the other, alternating between nostrils in a regular pattern.2 It's best to practice this type of anxiety-relieving breathing in a seated position in order to maintain your posture.

Work up to 10 rounds of this breathing pattern. If you begin to feel lightheaded, take a break by releasing both nostrils and breathing normally.

According to The American Institute of Stress, 20 to 30 minutes of "belly breathing," also known as abdominal breathing or diaphragmatic breathing, each day can reduce stress and anxiety.3

Find a comfortable, quiet place to sit or lie down. For example, try sitting in a chair, sitting cross-legged, or lying on your back with a small pillow under your head and another under your knees.

Although the sequence frequency will vary according to your health, most people begin by doing the exercise three times and working up to five to 10 minutes, one to four times a day.

Also known as four-square breathing, box breathing is very simple to learn and practice. In fact, if you've ever noticed yourself inhaling and exhaling to the rhythm of a song, you're already familiar with this type of paced breathing. It goes like this:

The 4-7-8 breathing exercise, also called the relaxing breath, acts as a natural tranquilizer for the nervous system. At first, it's best to perform the exercise seated with your back straight. Once you become more familiar with this breathing exercise, however, you can perform it while lying in bed.

Lion’s breath, or simhasana in Sanskrit, during which you stick out your tongue and roar like a lion, is another helpful deep breathing practice. It can help relax the muscles in your face and jaw, alleviate stress, and improve cardiovascular function.4

The exercise is best performed in a comfortable, seated position, leaning forward slightly with your hands on your knees or the floor.

Mindfulness meditation involves focusing on your breathing and bringing your attention to the present without allowing your mind to drift to the past or future. Engaging in mindfulness breathing exercises serves the same purpose, which can help ease your anxiety.

One mindfulness breathing exercise to try involves choosing a calming focus, including a sound ("om"), positive word ("peace"), or phrase ("breathe in calm, breathe out tension") to repeat silently as you inhale or exhale. Let go and relax. If you notice that your mind has drifted, take a deep breath and gently return your attention to the present.

Pursed-lip breathing is a simple breathing technique that will help make deep breaths slower and more intentional. This technique has been found to benefit people who have anxiety associated with lung conditions like emphysema and chronic obstructive pulmonary disease (COPD).5

To get the correct breathing pattern, experts recommend practicing pursed-lip breathing four to five times a day.6

Resonance breathing, or coherent breathing, can help you get into a relaxed state and reduce anxiety.7

You can perform this simple breathing exercise as often as needed. It can be done standing up, sitting, or lying down. If you find this exercise difficult or believe it's making you anxious or panicky, stop for now. Try it again in a day or so and build up the time gradually.

Sometimes people with a panic disorder initially feel increased anxiety or panic while doing this exercise. This may be due to anxiety caused by focusing on your breathing, or you may be unable to do the exercise correctly without some practice.

How to Create a Deep Breathing Practice for Anxiety

When people are anxious, they tend to take rapid, shallow breaths that come directly from the chest.

This type of breathing, called thoracic or chest breathing, causes an upset in the body's oxygen and carbon dioxide levels, resulting in increased heart rate, dizziness, muscle tension, and other physical sensations.9 Your blood is not being properly oxygenated, and this may signal a stress response that contributes to anxiety and panic attacks.

Diaphragmatic or deep breathing, on the other hand, stimulates the parasympathetic nervous system, which is part of the peripheral nervous system responsible for regulating heartbeat, blood flow, breathing, and digestion.

Deep breathing helps you avoid the "fight-or-flight" response (acute stress response) to mentally or physically terrifying situations.

Any type of deep breathing exercise can be effective for relieving anxiety. Experiment with a few different types to figure out which one is most effective and practical for you.

Most people aren't really conscious of the way they're breathing but, generally, there are two types of breathing patterns:

The easiest way to determine your breathing pattern is to put one hand on your upper abdomen, near the waist, and the other in the middle of your chest. As you breathe, notice which hand raises the most.

If you're breathing properly, your abdomen should expand and contract with each breath (and the hand on it should raise the most). It's especially important to be aware of these differences during stressful and anxious times when you're more likely to breathe from your chest.

Pay attention to how you breathe when you are relaxed vs. when you feel stressed and anxious. Practicing breath exercises regularly can help you learn to consciously shift to this type of breathing when stressed, which can calm your body and induce a relaxation response.

Reducing Stress With Diaphragmatic Breathing

To make deep breathing work for you, it's essential to listen to your body and be mindful of how anxiety is impacting your everyday life. If after practicing deep breathing you still feel severe anxiety, consider consulting a mental health professional or medical doctor for assessment and recommendations for treatment.

If you have a lung condition like COPD or asthma, or you're experiencing pain or difficulty breathing, speak with a healthcare provider before trying any type of breathing exercise.

Deep Breathing for Panic Disorder