Many people come to therapy hoping to decrease anxiety. Sometimes longterm work is needed to rewire our brains, but in-the-moment strategies are also essential. One way to manage anxiety is through breathing techniques. By practicing certain breathing techniques, you can can calm your sympathetic nervous system. Your “fight or flight” center is controlled by the sympathetic nervous system, and slowing down your breathing will tell your body that you’re safe. Let’s explore how to breathe to stop anxiety.
Diaphragmatic breathing
Diaphragmatic breathing is also known as belly breathing. To do this technique, follow these steps:
- Sit comfortably in a chair with your feet flat on the ground and your back straight.
- Place one hand on your chest and the other hand on your stomach.
- Inhale slowly through your nose and let your stomach expand. Your chest should not move during this process.
- Exhale slowly through your mouth, letting your stomach fall inward. Again, your chest should not move during this process.
- Repeat this process for several minutes, focusing on your breath and the movement of your stomach.
Box breathing
Next is box breathing, which can also be combined with diaphragmatic breathing. Box breathing is a technique attributed to the Navy SEALs, but anyone can use this technique to decrease anxiety. This technique involves inhaling, holding your breath, exhaling, and holding your breath again, all for a set amount of time. Here’s how to do box breathing:
- Sit comfortably with your feet flat on the ground and your back straight.
- Inhale slowly through your nose for four seconds.
- Hold your breath for four seconds.
- Exhale slowly through your mouth for four seconds.
- Hold your breath for four seconds.
- Repeat this process for several minutes, focusing on your breath and the counting.
Alternate nostril breathing
Likewise, alternate nostril breathing is a technique used to reduce stress and anxiety. Here’s how to do it:
- Sit comfortably with your feet flat on the ground and your back straight.
- Place your right thumb over your right nostril and inhale through your left nostril for four seconds.
- Hold your breath for four seconds.
- Place your right index finger over your left nostril and exhale through your right nostril for four seconds.
- Inhale through your right nostril for four seconds.
- Hold your breath for four seconds.
- Exhale through your left nostril for four seconds.
- Repeat this process for several minutes, focusing on your breath and the movement of your fingers.
Breathing techniques can be an effective way to manage anxiety. By practicing diaphragmatic breathing, box breathing, or alternate nostril breathing, we can calm the sympathetic nervous system and decrease our felt anxiety levels. Try these techniques the next time you feel anxious and see how they can help you feel more calm and centered. I’d love to hear what you think!