7 Powerful Breathing Techniques for Reducing Anxiety

Ever since 2020 more and more of my clients are struggling with Anxiety.

Anxiety can feel overwhelming, but your breath is a powerful tool to bring calm and balance back into your mind and body. Here are seven breathing techniques to help you manage anxiety effectively:

1. Diaphragmatic Breathing (Belly Breathing)

This technique calms the nervous system and reduces stress hormones.

• How to Do It:

  1. Place one hand on your chest and the other on your belly.

  2. Inhale deeply through your nose, allowing your belly to rise.

  3. Exhale slowly through your mouth, letting your belly fall.

  4. Repeat for 5–10 minutes.

• Why It Works: Activates the parasympathetic nervous system, promoting relaxation.

2. 4-7-8 Breathing

A calming technique perfect for bedtime or moments of high stress.

• How to Do It:

  1. Inhale through your nose for a count of 4.

  2. Hold your breath for a count of 7.

  3. Exhale slowly through your mouth for a count of 8.

  4. Repeat for 4 cycles.

• Why It Works: Slows the heart rate and clears the mind.

3. Box Breathing (Square Breathing)

A structured method that restores focus and calm.

• How to Do It:

  1. Inhale for 4 counts.

  2. Hold your breath for 4 counts.

  3. Exhale for 4 counts.

  4. Hold your breath again for 4 counts.

  5. Repeat for several cycles.

• Why It Works: Reduces stress and creates a steady rhythm for your breath.

4. Alternate Nostril Breathing (Nadi Shodhana)

Balances energy and calms the mind.

• How to Do It:

  1. Close your right nostril with your thumb and inhale through your left nostril.

  2. Close your left nostril with your ring finger, release your thumb, and exhale through your right nostril.

  3. Inhale through the right nostril, close it, and exhale through the left nostril.

  4. Repeat for 3–5 minutes.

• Why It Works: Balances the brain’s hemispheres and calms nervous energy.

5. Pursed-Lip Breathing

Great for slowing down quick, shallow breaths.

• How to Do It:

  1. Inhale deeply through your nose for 2 counts.

  2. Purse your lips as if you’re about to blow out a candle.

  3. Exhale slowly through pursed lips for 4 counts.

  4. Repeat for 5 minutes.

• Why It Works: Improves oxygen exchange and reduces shortness of breath.

6. Resonant Breathing (Coherent Breathing)

Encourages harmony in your body and mind.

• How to Do It:

  1. Inhale for 5 counts.

  2. Exhale for 5 counts.

  3. Repeat this steady rhythm for 5–10 minutes.

• Why It Works: Synchronizes heart rate and breathing for maximum relaxation.

7. Lion’s Breath (Simhasana)

A more energetic method to release tension.

• How to Do It:

  1. Inhale deeply through your nose.

  2. Open your mouth wide, stick out your tongue, and exhale forcefully with a loud “HA!” sound.

  3. Repeat 3–5 times.

• Why It Works: Relieves pent-up tension and promotes a sense of release.

Final Thought

Breathing techniques are simple yet powerful tools to help you to calm the anxiety and reconnect with the present moment. Practice these regularly to cultivate a sense of control and peace in your life. Which one will you try first? Let me know! 😊