Research has shown that certain breathing exercises can help calm stress in the moment and reduce anxiety when practiced regularly.

While breathing exercises and mindfulness-based techniques can be helpful, they are unlikely to get rid of anxiety on their own. If you have been diagnosed with an anxiety disorder or have been feeling stressed for a long time, consider using breathing exercises in combination with other evidence-based methods to improve your overall wellbeing. These might include psychotherapy or counselling and, if your doctor recommends it, medication.

If you’re looking for ways to relieve stress in the moment, here are some breathing exercises you can try:

Breathing exercises for anxiety

Lengthening your exhale

Lengthening your exhale is one of the simplest breathing techniques. It helps calm your nervous system and can make you feel more relaxed and centred. Here’s how to do it:

1. Get comfortable: Sit or lie down in a comfortable position with your back straight and shoulders relaxed
2. Start with a normal breath: Inhale through your nose, filling your lungs with air
3. Slowly exhale: Breathe out slowly through your mouth. Try to make your exhale longer than your inhale. For example, if you inhale for a count of three, exhale for a count of five or six
4. Focus on your breath: As you exhale, focus on letting go of tension and relaxing your body
5. Repeat: Continue this process for a few minutes, or for as long as you continue to feel the benefits. Gradually increase the length of your exhale as you become more comfortable with the technique

Diaphragmatic breathing for anxiety

Diaphragmatic breathing, also known as belly breathing, helps you use your lungs to their full capacity and feel more connected with the rhythm of your breath. Here’s how to practice it:

1. Find a comfortable position: Sit or lie down in a relaxed position. Make sure your shoulders are relaxed and not hunched up. Put one hand on your chest and the other on your belly. This helps you feel where the air is going
2. Inhale slowly: Breathe in slowly through your nose. Notice your belly rising as you fill your lungs with air. If you can, try to keep your chest still and focus on letting only your belly move
3. Exhale gently: Breathe out slowly through your mouth. Feel your belly fall as you release the air
4. Repeat: Continue this process for a few minutes. Focus on the rise and fall of your belly with each breath

“Lion’s breath” for anxiety

Lion’s Breath is a fun breathing practice that can help you feel more relaxed and focused. To try the “Lion’s Breath”:

1. Get comfortable: Sit or stand with your back straight and your shoulders relaxed. Rest both palms against your knees and spread your fingers wide
2. Inhale deeply: Breathe in deeply through your nose, filling your lungs with air
3. Open your mouth: As you exhale, open your mouth wide and stick out your tongue
4. Exhale: While exhaling, make a “ha” sound. Push the air out forcefully and imagine you’re letting go of tension
5. Repeat: Do this for 3-5 rounds, or as long as you continue to feel the positive effects

Alternate nostril breathing for anxiety

To try alternate nostril breathing, here are the steps:

1. Choose a comfy position: Sit comfortably with your back straight and shoulders relaxed. Use your right thumb to close off your right nostril. Place your right ring finger or pinky near your left nostril
2. Inhale through the left nostril: Close your right nostril with your thumb and inhale deeply through your left nostril
3. Switch and exhale: Close your left nostril with your ring finger, open your right nostril, and exhale fully through the right nostril
4. Inhale through the right nostril: Inhale deeply through the right nostril while closing the left nostril with your ring finger
5. Switch and exhale again: Close the right nostril with your thumb, open the left nostril, and exhale fully through the left nostril
6. Repeat: Continue this pattern for several minutes, breathing slowly and deeply

4-4-4 Breathing for anxiety

4-4-4 Breathing or “box breathing” helps to slow down your breathing. Here’s how to do it:

1. Get comfortable: Sit or lie down in a comfortable position with your back straight and shoulders relaxed
2. Inhale for four seconds: Breathe in slowly and deeply through your nose for a count of four seconds
3. Hold your breath for four seconds: After inhaling, hold your breath for another count of four seconds
4. Exhale for four seconds: Breathe out slowly and completely through your mouth for a count of four seconds
5. Repeat: Continue this cycle of inhaling, holding, and exhaling for several minutes

4-7-8 Breathing for anxiety

Similar to 4-4-4 breathing, 4-7-8 breathing can help you find calm in the moment by slowing down your breath. Here’s how you do it:

1. Find a comfortable seat: Sit or lie down in a comfortable position with your back straight and shoulders relaxed
2. Inhale for four seconds: Breathe in quietly through your nose for a count of four seconds
3. Hold your breath for seven seconds: After inhaling, hold your breath for a count of seven seconds
4. Exhale for eight seconds: Breathe out slowly and completely through your mouth for a count of eight seconds
5. Repeat: Continue this cycle for a few minutes or until you feel relaxed

“Humming bee breath” for anxiety

Humming Bee Breath is a calming technique that combines breathing with the soothing sound of humming. Here’s how to do it:

1. Get comfy: Sit or lie down in a comfortable position with your back straight and shoulders relaxed. Place your index fingers on the tragus cartilage or small, flexible flap of cartilage that separates your cheek from your ear canal
2. Inhale deeply: Breathe in through your nose for a count of four seconds, filling your lungs with air and gently pressing your index fingers into the tragus cartilage
3. Hum while exhaling: As you exhale slowly through your nose, keep your mouth closed and make a gentle humming sound. Aim to make the sound as steady and smooth as possible. Continue humming for the entire duration of your exhale
4. Repeat: Continue this process for a few minutes, or as long as you feel comfortable

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