We often overlook one simple truth: when we're feeling stressed or overwhelmed, our breath is the most powerful and immediate tool for self-regulation. Breathing is a fundamental necessity that typically occurs without conscious thought. When we inhale, blood cells receive oxygen and simultaneously release carbon dioxide, a waste product that is then exhaled.
However, improper or shallow breathing can disrupt this vital oxygen and carbon dioxide exchange, contributing significantly to anxiety, panic attacks, fatigue, and other physical and emotional disturbances. The next time you experience anxiety, there are various anxiety-relieving breathing techniques you can try. Learn how to consciously use these exercises to manage feelings of stress and anxiety effectively.
If you have a chronic lung condition like COPD or asthma, or you are experiencing pain or difficulty breathing, always consult with a healthcare provider before attempting any new type of breathing exercise.
1. Alternate-Nostril Breathing (Nadi Shodhana)
Alternate-nostril breathing involves blocking off one nostril at a time while breathing through the other, alternating in a set, rhythmic pattern. This technique is traditionally best practiced in a seated position to maintain good posture.
- Position your right hand by bending your index and middle fingers into your palm (known as Vishnu mudra in yoga), leaving your thumb, ring finger, and pinky extended.
- Close your eyes or softly gaze downward.
- Begin by inhaling and exhaling normally.
- Use your thumb to close off your right nostril.
- Inhale slowly through your left nostril.
- Close off your left nostril with your ring finger.
- Open and exhale fully through your right nostril.
- Inhale through your right nostril.
- Close off your right nostril with your thumb.
- Open and exhale through your left nostril.
- Inhale through your left nostril.
Aim to complete up to 10 rounds of this pattern. If you start to feel lightheaded or dizzy, pause the exercise, release both nostrils, and return to normal breathing.
2. Belly Breathing (Diaphragmatic Breathing)
Also known as abdominal breathing, experts suggest that dedicating 20 to 30 minutes each day to deep belly breathing can significantly reduce stress and anxiety. Find a comfortable, quiet place to sit or lie down. You can sit in a chair, sit cross-legged, or lie on your back with small pillows supporting your head and knees.
- Place one hand on your upper chest and the other hand on your belly, just below the ribcage.
- Allow your belly to relax completely; do not squeeze or clench your muscles inward.
- Breathe in slowly through your nose. The air should move deep downward so you feel the hand on your stomach rise, while the hand on your chest should remain relatively still.
- Exhale slowly through slightly pursed lips.
While the required frequency depends on individual health, most people start by practicing three repetitions and gradually increase to five to ten minutes, one to four times per day.
3. Box Breathing (Four-Square Breathing)
Verywell / Laura Porter
Box breathing is a simple, paced technique that involves four equal phases, making it easy to learn and apply. If you have ever synchronized your breath to a song's rhythm, you've essentially practiced paced breathing. The pattern works as follows:
- Exhale to a count of four.
- Hold your lungs empty for a count of four.
- Inhale to a count of four.
- Hold the air in your lungs for a count of four.
- Exhale and begin the pattern anew.
4. 4-7-8 Breathing
The 4-7-8 breathing exercise, often referred to as the "relaxing breath," acts as a natural tranquilizer for the nervous system. Initially, it's best to perform this exercise while seated with a straight back. However, as you become familiar with the rhythm, you can easily use it while lying in bed to help with sleep onset.
- Place and keep the tip of your tongue against the ridge of tissue just behind your upper front teeth for the entire duration of the exercise.
- Completely exhale through your mouth, making a distinct "whoosh" sound.
- Close your mouth and inhale quietly through your nose to a mental count of four.
- Hold your breath for a count of seven.
- Exhale completely through your mouth, making a whoosh sound to a count of eight.
5. Lion’s Breath (Simhasana)
Lion’s breath, or simhasana in Sanskrit, is a helpful deep breathing practice that involves sticking out your tongue and making a sound like a roar. This exercise helps to relax the muscles in your face and jaw, alleviate general stress, and may improve cardiovascular function. The technique is best performed in a comfortable, seated position, leaning slightly forward with your hands resting on your knees or the floor.
- Spread your fingers as wide as possible.
- Inhale through your nose.
- Open your mouth wide, stick out your tongue, and stretch it down toward your chin.
- Exhale forcefully, carrying the breath across the root of your tongue.
- While exhaling, make a loud "ha" sound that originates deep within your abdomen.
- Breathe normally for a few moments.
- Repeat the Lion’s breath up to seven times.
6. Mindfulness Breathing
Mindfulness meditation involves concentrating on your breathing and intentionally anchoring your attention to the present moment, resisting the urge to let your mind drift to the past or future. Engaging in mindfulness breathing exercises serves the same purpose, helping to ease anxiety by keeping you grounded.
One simple exercise involves choosing a calming focus—such as a sound ("om"), a positive word ("peace"), or a simple phrase ("breathe in calm, breathe out tension")—to repeat silently as you inhale and exhale. Allow yourself to relax and let go. If you notice your mind has wandered, simply take a deep breath and gently redirect your attention back to the present moment and your chosen focus.
7. Pursed-Lip Breathing
Pursed-lip breathing is an easy technique designed to make deep breaths slower and more intentional. This method has been shown to benefit individuals who experience anxiety linked to lung conditions such as emphysema and chronic obstructive pulmonary disease (COPD).
- Sit in a comfortable position, ensuring your neck and shoulders are relaxed.
- Keeping your mouth closed, inhale slowly through your nostrils for a count of two seconds.
- Exhale through your mouth for a count of four seconds, puckering your lips as if you were blowing a kiss.
- Maintain a slow and steady breath while breathing out.
Experts recommend practicing pursed-lip breathing four to five times per day to achieve the correct breathing pattern naturally.
8. Resonance Breathing (Coherent Breathing)
Resonance breathing, also called coherent breathing, helps shift you into a deeply relaxed state and is excellent for reducing general anxiety.
- Lie down and gently close your eyes.
- Breathe in gently through your nose, keeping your mouth closed, for a count of six seconds. Do not force your lungs to overfill with air.
- Exhale for six seconds, allowing your breath to leave your body slowly and gently without forcing it out.
- Continue this rhythmic pattern for up to 10 minutes.
- Take a few additional minutes to remain still and consciously notice how your body feels.
9. Simple Diaphragmatic Breathing Exercise
You can perform this simple breathing exercise as often as necessary. It is effective whether you are standing up, sitting, or lying down. If you find the exercise difficult or believe it is causing heightened anxiety or panic, stop immediately and try again in a day or two, gradually building up the duration.
- Inhale slowly and deeply through your nose. Keep your shoulders relaxed. Your abdomen should noticeably expand, and your chest should rise very little.
- Exhale slowly through your mouth. As you blow air out, purse your lips slightly but keep your jaw relaxed. You may hear a soft "whooshing" sound as you exhale.
- Repeat this breathing exercise for several minutes until you begin to feel relief.
Sometimes individuals with a panic disorder may initially feel increased anxiety or panic while doing this exercise. This could be due to anxiety caused by focusing intensely on breathing, or simply needing more practice to perform the exercise correctly.
Thoracic vs. Diaphragmatic Breathing
Most of us are unconscious of how we breathe, but generally, there are two distinct breathing patterns.
Thoracic (Chest) Breathing
When anxious, we tend to engage in thoracic or chest breathing. This causes an imbalance in the body's oxygen and carbon dioxide levels, leading to an increased heart rate, dizziness, muscle tension, and other physical sensations. When your blood is not properly oxygenated, it can trigger a stress response that contributes to anxiety and panic attacks. This pattern involves short, rapid breaths originating from the chest. When stressed, you might not even realize you are breathing this way.
Diaphragmatic (Abdominal) Breathing
Diaphragmatic or deep breathing, conversely, stimulates the parasympathetic nervous system, which is part of the peripheral nervous system responsible for regulating functions like heartbeat, blood flow, breathing, and digestion. This deep, even breathing engages your diaphragm, allowing your lungs to fully expand and creating the negative pressure that draws air in through the nose and mouth. This is the natural way newborn babies breathe and the pattern you likely use during relaxed stages of sleep. Deep breathing helps you bypass the "fight-or-flight" response to mentally or physically terrifying situations.
How to Tell If You’re Breathing Properly
The simplest way to check your breathing pattern is to place one hand on your upper abdomen (near your waist) and the other hand in the middle of your chest. As you breathe, observe which hand rises the most.
If you are breathing properly (diaphragmatically), your abdomen should expand and contract with each breath, meaning the hand on your abdomen should rise the most. It is especially important to be aware of this difference during stressful and anxious times when you are more prone to chest breathing.
Pay attention to how you breathe when you are relaxed versus when you feel stressed and anxious. Regularly practicing these breath exercises can help you learn to consciously shift to deep breathing when stressed, which can effectively calm your body and induce a relaxation response.
Keep in Mind
The specific technique for inhaling and exhaling depends on the exercise. Many techniques involve breathing in slowly through your nose and exhaling through your mouth, but some may direct you to breathe solely through your nose. To make deep breathing work best 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 experience severe anxiety, consider consulting a mental health professional or medical doctor for a full assessment and treatment recommendations.
If you or a loved one are struggling with severe anxiety, please seek professional help. You can contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area. For more mental health resources, please consult a National Helpline Database.
Frequently Asked Questions (FAQ)
Relief can be immediate. Deep, intentional breathing stimulates the vagus nerve, signaling the nervous system to switch from "fight-or-flight" (sympathetic) mode to "rest-and-digest" (parasympathetic) mode. Techniques like Box Breathing or 4-7-8 Breathing can provide calming effects within 60 to 90 seconds. Consistent practice over time, however, is key to sustained anxiety reduction.
For acute panic attacks, paced breathing exercises like **4-7-8 Breathing** or **Box Breathing** are highly effective. These methods force a specific rhythm, which immediately helps stabilize the heart rate and normalizes the oxygen/carbon dioxide balance in the blood, counteracting the hyperventilation often associated with panic.
Yes. Many exercises, particularly Belly Breathing (Diaphragmatic Breathing) and Resonance Breathing, are often most effective when performed lying down. Lying on your back with your knees slightly bent can help you fully relax your abdominal muscles, allowing the diaphragm to engage more effectively.
Generally, it is best to **inhale through your nose** as this filters, warms, and humidifies the air, and promotes diaphragmatic breathing. The method of **exhaling** varies by exercise: some require pursed-lip exhaling (through the mouth) to slow the breath, while others, like Alternate-Nostril Breathing, require exhaling through the nose.