For many of us, experiencing anxiety or stress is a common occurrence. Anxiety might occasionally feel too much to handle, whether it’s brought on by relationships, the workplace, or just life’s unpredictable nature. The good news is that something as basic as breathing might help you feel better. Here are a few simple yet effective breathing exercises to help you instantly relax and lower your anxiety.

The Respiratory System’s Power

Although breathing is a necessary component of existence, did you realize that your breathing patterns can affect how you feel? Your breathing often becomes fast and shallow when you’re nervous, alerting your brain to possible problems. You can send the opposite message by purposefully altering your breathing pattern, which will soothe your nervous system and reduce anxiety.

1. Chest breathing deeply

Breathing deeply into your abdomen instead of your chest is called diaphragmatic breathing, or deep belly breathing. This is how you do it:

Choose a Comfortable Position: Take a seat or lie down where you feel most at ease. Grasp your tummy with one hand and your chest with the other.

Take a Deep Breath: Inhale gradually through your nose, allowing your stomach to grow as much as it can. Strive to maintain a still chest.

Slowly release the air by forcing it out of your stomach through your mouth.

Repeat: Keep doing this for a few minutes, paying attention to how your stomach rises and falls.

2. Breathing in 4-7-8

The 4-7-8 breathing method is a straightforward yet powerful anxiety-reduction strategy. It entails breathing in, holding, and exhaling in a certain pattern:

Breathe In: Take four deep breaths through your nose.

Hold Your Breath: Take a seven-count breath hold.

Exhale: Make a whooshing sound as you exhale through your mouth for eight counts.

Repeat: Start by doing this cycle four times, then progressively increase the number as you get more comfortable.

3. Box Breathing Navy SEALs 

practice box breathing, sometimes referred to as square breathing, as a calming technique when under duress. Box breathing gets its name from the fact that every stride is the same length, just like a box’s sides:

Inhale: Take four deep breaths through your nose.

Breathe Out: Take a four-count breath in and out.

Exhale: Take a four-count breath out through your mouth.

Hold: Take another four breaths while holding your breath.

Repeat: Keep up this rhythm for a few minutes, being mindful to keep your beat constant.

4. Changing Up Your Nostril Breathing

In yoga, alternate nostril breathing is a method used to encourage balance and relaxation. It works especially well to lessen anxiety:

Shut One Nostril: Breathe in through your left nostril for four counts while using your thumb to shut your right nostril.

Switch: With your ring finger, close your left nostril and open your right. Breathe out via your right nostril four times.

Breathe in through your right nostril, then out through your left. Repeat. For several minutes, keep up this rhythm, emphasizing seamless transitions.

The Respiratory System’s Power

Although breathing is a necessary component of existence, did you realize that your breathing patterns can affect how you feel? Your breathing often becomes fast and shallow when you’re nervous, alerting your brain to possible problems. You can send the opposite message by purposefully altering your breathing pattern, which will soothe your nervous system and reduce anxiety.

For many of us, experiencing anxiety or stress is a common occurrence. Anxiety might occasionally feel too much to handle, whether it’s brought on by relationships, the workplace, or just life’s unpredictable nature. The good news is that something as basic as breathing might help you feel better. Here are a few simple yet effective breathing exercises to help you instantly relax and lower your anxiety.

For many of us, experiencing anxiety or stress is a common occurrence. Anxiety might occasionally feel too much to handle, whether it’s brought on by relationships, the workplace, or just life’s unpredictable nature. The good news is that something as basic as breathing might help you feel better. Here are a few simple yet effective breathing exercises to help you instantly relax and lower your anxiety.

In summary

These breathing exercises are easy to use, portable, and efficient. These techniques provide a fast approach to de-stress and lessen anxiety, whether you’re at work, home, or even in public. Try one of these methods the next time you feel worry starting to seep in, and you’ll notice how it may instantly lift your spirits.