Sometimes, anxiety can present itself in ways we might not recognize. An upset stomach before a flight or a tightness in your chest before bed could be your body trying to communicate its discomfort and unrest. Other times, we are very aware of how anxiety increases our unease and worries. You might feel like your thoughts have no end and sleep or rest is nowhere to be found. Your heart is beating loudly and your breath is quickening. Every decision you’ve made that week might be playing over in your mind or just thinking of the week ahead makes you want to dive under the covers and not come out.
While these feelings can be normal in the face of change or uncertainty, they are not pleasant. Anxiety can feel all-consuming, trapping us in a whirlwind of racing thoughts and a pounding heart. The world might feel out of your control. But you hold a powerful tool to regain control—your breath.
Breathing is the foundation of our existence. As we inhale, oxygen is taken up by blood cells while carbon dioxide is released. The carbon dioxide, a byproduct, circulates through the system and expels when we exhale. When we don’t breathe properly, we disrupt the vital exchange of oxygen and carbon dioxide, which can play a role in anxiety, panic attacks, fatigue and a variety of physical and emotional disturbances.
Read: Am I Having an Anxiety Attack?
How are Anxiety and Breathing Connected?
Anxiety naturally triggers our “fight or flight” response, flooding our bodies with stress hormones. This often leads to shallow, rapid breathing and worsening anxiety symptoms. However, conscious breathing can counteract this negative response. Conscious breathing involves an intentional awareness of each deep breath, and can be more effective in breathing regulation while following a technique. According to a study in 2018, slow breathing techniques can lead to increased comfort, relaxation, pleasantness, vigor, and alertness. They can also help reduce symptoms of arousal, anxiety, depression, anger, and confusion.
Slow breathing may be more familiar to you than you think. For hundreds of years it’s been practiced in eastern communities. If you’ve taken a yoga class or followed along with a yoga video, you may have already placed practiced breathing exercises. There are many ways in which we can slow our breathing or control our breathing to help reduce our body’s stress response. These techniques can allow us to regain control over our body, ease the tightness in our chest, and help us find our way back to clarity and calm.
The next time you’re feeling anxious, try one or more of these breathing techniques. You may find them helpful in relieving the uncomfortable symptoms of anxiety attacks such as chest-tightness, mental fog, and upset stomach.
Deep Breathing
If you can, find a quiet spot, close your eyes, and inhale deeply through your nose and count to four as you hold your breath. Then, exhale slowly through your mouth for four more seconds. Repeat this, focusing on each breath. Deep breathing can help regulate your heart rate and help your body relax.
Box Breathing
Like its namesake, box breathing involves visualizing a square or box shape with your breath. First, inhale for four seconds, then hold for another four, and exhale for four. Last, hold again for four seconds. For some it may be useful to trace a box with each step on their palm. Count four seconds as you imagine drawing each line until you complete a square. Feel free to repeat as many times as you feel necessary.
4-7-8 Breathing
A well-known breathing technique, the 4-7-8 technique comes particularly handy when it comes to anxiety. Studies show its effect on the nervous system can help with anxiety and sleep deprivation.
First, exhale fully, then inhale through your nose for four seconds. Hold for seven counts and exhale forcefully through your mouth for eight counts.
Diaphragmatic Breathing
Diaphragmatic or belly breathing involves breathing deeply into your diaphragm, a dome-shaped muscle located beneath the lungs that plays a crucial role in the process of breathing. To ensure you’re able to feel your diaphragm expand and contract with each breath, place a hand on your chest (lungs) and another on your abdomen (diaphragm).
Inhale through your nose, allowing your abdomen to rise while keeping your chest still. You don’t want the hand on your chest to move, only the one over your abdomen and diaphragm. Exhale slowly through your mouth. This technique increases oxygen supply, reduces tension, and promotes relaxation.
Mindful Breathing
Mindful breathing involves paying full attention to your breath without trying to change it. All previous techniques involve breah regulation, but mindful breathing requires bringing your attention to each of your breaths instead.
Sit quietly, and observe your breathing without judgment. Notice your chest’s rise and fall, how your clothes may shift or the sensation of air in your nostrils. When your mind drifts, which it likely will, gently return to your breath.
Mindful breathing encourages you to focus on the present and diverts your mind away from anxious thoughts or worries about the future. This mental shift can mitigate rumination, a common symptom of anxiety, and may help your body’s stress response pass.
Read: 12 Grounding Techniques for Anxiety and Depression
The Most Effective Breathing Technique:
Remember, with change and uncertainty, it’s normal to feel anxious. These breathing techniques can help you regain control over your body, empower you to calm your mind, and reduce anxiety’s physical symptoms. Feel free to experiment with these techniques to find what works best for you, whether that means combining exercises or adjusting them to fit your needs.
While these techniques are powerful, they’re not a substitute for professional medical advice or treatment when needed. If you’re seeking specialized support in managing anxiety or stress in Texas, reach out to us at Austin Anxiety and Trauma Specialists. Our expertise in CBT and EMDR treatments for anxiety can help you regain control of your life. Book your first appointment with us and we’ll get you started on your journey to relief that lasts. You don’t have to face it all alone. We can help.
