Breathing Techniques for Anxiety and Stress

Studies have shown that slow, deep breathing soothes your stress response and activates the parasympathetic system, which is responsible for processes such as heart rate and digestion. Those slow breaths tell your brain everything is okay, and as the parasympathetic response slows your heart rate and other functions, you begin to calm down.

Frequent stress, which 50% of Americans report experiencing, is bad for mental health and it also has serious repercussions for physical health, including digestive issues, inflammation, straining the immune system, and increasing the risk of heart disease and stroke.

Addressing chronic stress may require long-term solutions, such as initiating talk therapy, but these exercises are simple, quick, and can be done wherever you are. They provide instant relief and also grow more potent the more you practice.

This exercise has both physiological and psychological benefits. Physically, it regulates your breath, increases the oxygen to your lungs, helps reduce blood pressure, and lowers your heart rate. Mentally, box breathing gives you something to focus on, which can help in times of stress and can even modulate your body’s response to stress in the future.

Before you start, find a comfortable chair where you can sit up straight with your feet flat on the ground. You are going to imagine breathing around the edge of a box.

1. Breathe in slowly, counting to four, as you visualize going up one side of the box.
2. At the top, hold your breath for 1 to 4 seconds as you picture going across the box.
3. Breathe out, counting to 4, as you visualize going down the other side of the box.
4. Pause again at the bottom, holding your breath for 1 to 4 seconds along the bottom.
5. Repeat steps 1-4 up to 4 or 5 times.

When you feel stressed and interact with other people, you are likely to perform artificial happiness, which requires emotional labor. This exercise helps you avoid that by focusing your mind on positive emotions first thing in the morning.

This version of the practice was designed by the resilience expert Dr. Amit Sood. Set yourself up by sitting or lying comfortably and closing your eyes.

1. Think about a person in your life who matters a lot to you—perhaps your partner, a child, or a close friend. Imagine their smiling face, and send that person silent gratitude for being in your life.
2. Think about a second person, this time a work colleague who you appreciate. Go to the memory of the first time you met them. Send them your silent gratitude.
3. Now think about an animal in your life: your pet or another animal you’ve encountered that you like. Look into the animal’s eyes and notice the color of their eyes. Send the animal your silent gratitude.
4. Go back in time to a happy memory from your childhood. Remember your hairstyle at that time. Send a warm hello to your younger self.
5. Think about someone you love who has passed away. Give that person a virtual hug and hold the hug for 5 seconds. Send silent gratitude to that person.

This technique was developed by doctors who based it on an ancient yogic practice called pranayama, or focusing on the breath. It’s designed to put you in a state of deep relaxation, which makes it useful for falling asleep.

Because 4-7-8 breathing focuses your mind and body on your breathing rather than on your stress or anxiety, it can help reduce feelings of depression and improve the way you process pain. As you count your breaths and your body relaxes, you will also be more ready for sleep.

When preparing to start the 4-7-8 method, find a quiet place to sit comfortably or lie down. You may feel a little lightheaded when trying this for the first time. With practice, your body will get used to this kind of slow, controlled breathing.

1. Position your tongue toward the roof of your mouth so it is touching the area behind your two front teeth.
2. Exhale deeply through your mouth, making a whooshing sound.
3. Close your mouth and inhale through your nose as you count to 4 in your head.
4. Gently hold your breath while counting to 7 in your head.
5. Exhale slowly while counting to 8 in your head, making another whooshing sound.
6. Repeat steps 3-5 at least 3 more times.

Abdominal or diaphragmatic breathing is a simple technique that works by strengthening the muscle right below your lungs. When we breathe normally, we don’t use all the power in our lungs, and abdominal breathing helps bring more oxygen into our body so we can use less energy to breathe. The exercise slows the breathing rate, lowers blood pressure, reduces your heart rate, and helps you relax.

If you’re at home, it can help to lie on a flat surface, with your knees bent and your head supported. But you can also do this sitting anywhere you feel comfortable.

1. Place one hand on your upper chest and the other hand on your stomach, just below your ribs. This will allow you to feel your diaphragm moving as you breathe.
2. Close your mouth and take a slow, deep breath in through your nose. You want to feel your belly moving against your hand and getting bigger like a balloon.
3. Breathe out slowly through your mouth, feeling your belly move back in.
4. Repeat this for several minutes.

This is a powerful technique that reduces stress and anxiety and has important physiological effects. Studies have shown that alternate nostril breathing can lower your heart rate and blood pressure while increasing focus and making you feel more alert.

This kind of breathing can also help with migraines and other headaches, and improve the way your heart and lungs work together. It’s been shown to help swimmers increase their respiratory endurance and boost athletic performance.

Start by finding a comfortable sitting position and placing your left hand on your left knee.

1. Exhale through your mouth, making a whooshing sound.
2. Lift your right palm in front of your face.
3. Use your right thumb to close your right nostril, and then breathe in through your left nostril.
4. Use your index finger to block your left nostril. You should be pinching your nose so that both nostrils are closed.
5. Gently hold your breath for 1-2 seconds.
6. Release your thumb to open your right nostril and breathe out.
7. Pause at the end of your exhale.
8. Then, with your left nostril still blocked, breathe in through your right nostril.
9. Use your thumb to close your right nostril, and hold your breath again for another 1-2 seconds.
10. Release your index finger from your left nostril and breathe out on your left side.
11. Repeat this cycle for up to five minutes. The pattern is: breathe in through your left, out through your right, in through your right, out through your left.