Breathing is a necessity of life that usually occurs without much thought.
When we breathe in, blood cells receive oxygen and release carbon dioxide.
Carbon dioxide is a waste product that’s carried back through your body and exhaled.
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The next time youre feeling anxious, there are a variety of anxiety breathing exercises to try.
Learn how to use breathing exercises to help relieve feelings of anxiety and stress.
Here’s how it’s done:
Work up to 10 rounds of this breathing pattern.
If you start to feel lightheaded, take a break by releasing both nostrils and breathing normally.
Find a comfortable, quiet place to sit or lie down.
At first, it’s best to perform the exercise seated with your back straight.
It can help relax the muscles in your face and jaw, alleviate stress, andimprove cardiovascular function.
Engaging in mindfulness breathing exercises serves the same purpose, which can help ease your anxiety.
Let go and relax.
To get the correct breathing pattern, experts recommend practicing pursed-lip breathing four to five times a day.
It can be done standing up, sitting, or lying down.
If you find this exercise difficult or believe it’s making you anxious or panicky, stop for now.
Try it again in a day or so and build up the time gradually.
Sometimes people with apanic disorderinitially feel increased anxiety or panic while doing this exercise.
This bang out of breathing comes from the chest and involves short, rapid breaths.
When you’re anxious, you might not even be aware that you’re breathing this way.
You’re also probably using this pattern of breathing when you’re in a relaxed stage of sleep.
How Can I Tell If I’m Breathing Properly?
As you breathe, notice which hand raises the most.
Pay attention to how you breathe when you are relaxed vs. when you feel stressed and anxious.
For more mental health resources, see ourNational Helpline Database.
Paulus MP.The breathing conundrum-interoceptive sensitivity and anxiety.Depress Anxiety.
2017;23:392-398. doi:10.12659/MSMBR.906502
The American Institute of Stress.Take a deep breath.
Cleveland Clinic.Pursed lip breathing.
2017;5:222. doi:10.3389/fpubh.2017.00222
Cleaveland Clinic.Diaphragmatic breathing.
2017 Oct;53(4):32936.
