Quick and effective breathing exercises to stop anxiety

Unfortunately, in the modern world, anxiety is almost a part of everyday life and is experienced by many people. Frequent stressful situations, a continuous hectic lifestyle and, of course, various other factors can lead to unpleasant feelings of anxiety and pressure. 

Fortunately, there are simple and effective methods to combat anxiety, and one of them is breathing exercises. These exercises not only help to manage anxiety states, but they also contribute to overall relaxation and can reduce overall stress. There are many different breathing exercises for stress, so choose the one that works best for you at a given time.

Why are breathing exercises effective?

Breathing exercises use controlled and conscious breathing to bring about physiological changes. When anxious, the body often reacts with rapid breathing, which the brain evaluates as life-threatening. This only leads to further increases in anxiety. Breathing exercises for stress help regulate breathing, lower the heart rate and activate the parasympathetic nervous system, which promotes relaxation and calmness. Essentially, you are trying to outsmart your mind with your breath.

How to fight anxiety with breathing exercises

Deep abdominal breathing

Sit or lie down in a comfortable position. Place one hand on your abdomen and the other on your chest. Slowly inhale through your nose and watch your abdomen rise while your chest remains relatively still. Exhale through your mouth and watch your abdomen flatten. Repeat this cycle for a few minutes.

Breathing up to four (Box Breathing)

Sit comfortably and close your eyes. Breathe in through your nose for four seconds. Hold your breath for four seconds. Exhale through your nose or mouth for four seconds. Again, hold your breath for four seconds. Repeat this cycle for several minutes.

Prolonged exhalation

Sit or lie down in a comfortable position. Slowly inhale through your nose for two to four seconds. Hold your breath briefly (half a second is enough). Exhale through your mouth for six to eight seconds. It is essential that the exhalation is longer than the inhalation to help calm the nervous system. Repeat for several minutes.

Breathing exercises for calming in everyday life

Incorporating breathing exercises into your daily routine can significantly contribute to long-term anxiety and stress management. Try setting aside a few minutes for them every morning or evening and see how control over your condition gradually returns. You can also use these exercises throughout the day whenever you feel stressed or tense.

Breathing exercises are an excellent tool for instant calming and reducing anxiety. Incorporating these techniques into your daily routine can benefit your mental health and overall well-being. For long-term anxiety management, we recommend consulting with experts who can suggest helpful techniques to fit you.