Deep Breathing Exercises for Anxiety
These three deep breathing exercises for anxiety will allow you to relax and find calm when facing anxiety. We recommend that you practice these deep breathing exercises now, while on this page, so that you know how to do them the next time you need them.
Deep breathing exercises for anxiety 1: Measured Breathing
- Stand or sit comfortably but with good posture. Relax your knees and hands and drop your shoulders. Let your jaw relax.
- Take a deep breath in through your nose while counting to four. Let the air fill your stomach, breathing deep.
- At the end of the inhalation hold the breath for a short moment.
- Staying relaxed, gradually allow the air to release through your nose
Deep breathing exercises for anxiety 2: Humming breath
This breathing technique is a bit like mindfulness meditation in the sense that you focus absolutely on your breathing while doing it. You’ll also be humming quietly. This is one of best breathing techniques for anxiety relief. Remember to try it now while reading the instructions.
- Stand or sit with good posture, relaxed jaw, relaxed shoulder, relaxed knees.
- Place your thumbs lightly over your ears and your fingers over your eyes.
- Take a deep breath in through your nose.
- Exhale while humming quietly.
- Focus on the sound of the humming. Allow the humming to be the only thing in your mind (meditating on it).
- Breathe out slowly and repeat ten times. Try it now .
Deep breathing exercises for anxiety #3: Diaphragm Breathing
This is the most commonly used breathing technique for anxiety and arguably the most effective (though I
recommend trying all three).
- Stand or sit with good posture.
- Relax shoulders, knees, neck, etc.
- Take a deep breath in through your nose. Allow the air to fill your stomach. You wil lfeel your chest rising a little. You may find it helpful to place a hand over your stomach and visualize the air filling deep down into your stomach.
- Exhale through your mouth, your lips pursed and your tongue and jaw relaxed.
- Repeat ten times. Try it now.
These breathing technique for anxiety will greatly help you when you have an anxiety attack. The very best cure for anxiety, however, is a preventative one. Click the link below for the best preventative treatments of anxiety.
Breathing Techniques for Anxiety 4: Alternative Nostril Breathing
Alternative nostril breathing is another great exercise for relieving stress and anxiety. To do this exercise, simply close one nostril with a hand and breathe in through the other nostril. Now change your fingers so the first nostril is now closed and the other nostril open. Breathe out through the second nostril (the nostril that was closed when you breathed in). Next, breathe in again through this same nostril then repeat the process.
Consult a doctor before trying these breathing techniques for anxiety and remember that you should always feel comfortable.