Breathing exercises for reducing anxiety and bringing calm to your system
“One conscious breathe in and out is a meditation.”
—Eckhart Tolle
One of the joys of breathing exercises is, you can do them anytime, anywhere. But, if possible, it can be more beneficial to practice while taking some time for yourself, to help cultivate a meditative, more relaxed – especially if you’re trying a new exercise.
Here are a few tips for how you may want to settle yourself before starting a breathing exercise:
- Find a quiet place where you’re unlikely to be disturbed.
- Settle yourself comfortably with your hands in your lap or on your stomach.
- Close your eyes and let the muscles around them relax.
- Concentrate on becoming aware of your feet on the floor, your arms and legs where they are resting, and your back straight.
- Let your shoulders relax.
7–11 breathing exercise
This deep diaphragmatic breathing technique helps to switch the autonomic nervous system from a state of high alert and stress to a state of calm.
This response lowers blood pressure and heart rate, relaxes the muscular system and increases blood flow to the brain’s prefrontal cortex, giving us greater access to logical thought and decision-making capabilities.
This simple, easy technique involves breathing in for 7 seconds and exhaling for 11 seconds.
How to do it
- Before you start, it can be useful to rate your levels of stress/anxiety on a scale of 1-10.
- Take in a long, deep breath for seven seconds, noticing your stomach expanding, then breathe out slowly for 11 seconds, while noticing your stomach contract.
- Concentrate on the counting – if your mind wanders, bring it back gently and continue.
- You can do the exercise for as long as you like/feel comfortable, but try to at least do it for 5 to 10 breaths.
- After the breathing exercise, you may want to revisit your levels of stress/anxiety and notice the difference.
Ensure that you are breathing from your diaphragm rather than your chest (your stomach should be rising and falling and your chest should stay relatively still as you’re doing the exercise).
If you do this breathing exercise regularly or as often as possible, you can build a resilience ‘reserve’ and become more conscious of your breathing during the day. In particular, ensuring that you’re breathing correctly can be helpful during times of challenge.
Counting in your mind whilst you’re breathing helps distract you from any unhelpful thoughts and helps to calm the emotional brain (Amygdala response) whilst connecting with the rational brain (Cortex).
This breathing exercise was suggested to me when I was experiencing the most intense levels of anxiety and strongest feelings of historical trauma that I’ve ever felt. The difference it made was astounding, and I’m forever grateful to Sara at OnlyHumanTherapy for sharing the resource with me.
There are various references to 7–11 breathing online, but I found the one that was shared with me to be particularly useful as it includes helpful visuals and sounds to help you concentrate, relax and keep the tempo. Here it is:
4-2-6 breathing exercise
This technique helps by making your exhale longer than your inhale, which is a signal to your body to relax. It’s particularly useful when you need to settle your mind before sleep or if you’re generally feeling anxious and need to steady your nerves.
How to do it
- Take a breath in for four seconds (through the nose if possible).
2. Hold the breath for two seconds.
3. Release the breath for six seconds (through the nose if possible), then pause slightly.
4. Repeat the cycle.
- Take a breath in for four seconds (through the nose if possible).
2. Hold the breath for two seconds.
3. Release the breath for six seconds (through the nose if possible), then pause slightly.
4. Repeat the cycle.
Box breathing exercise
Box breathing is as simple and accessible as it is powerful. Whether at home, the office, or taking the train to work, this technique can help you to feel more relaxed and grounded during stressful situations.
How to do it
1. Breathe in deeply while counting to four slowly. Feel your lungs fill up and imagine you’re drawing energy into your body.
2. Hold that breath in for another four seconds. It might feel strange at first, but it’ll feel more natural with practice.
3. Exhale for four seconds, releasing the air steadily. Imagine all your stresses and worries leaving your body as you breathe.
4. Hold for another four seconds. Repeat the cycle.
4-7-8 Breathing
4-7-8 breathing is a technique for deep relaxation conceived by Dr. Andrew Weil.
Dr. Weil popularised this breathing technique to help people manage stress and anxiety. The 4-7-8 breathing technique is based on the pranayama breathing exercise that is practiced during yoga for relaxation.
How to do it
1. Gently place your tongue so that it is pressing against the back of your top teeth.
2. Exhale all of the air around your tongue through your open mouth.
3. Close your mouth and then inhale for a count of 4 through your nose.
4. Now, count to seven while you hold your breath.
5. Finally, exhale through your mouth for a count of eight. Make an audible “whoosh” sound as you exhale. Once you have exhaled fully, it should feel as though all of the air has left.
6. Repeat the previous steps for at least four cycles.
Lion’s Breath
Lion’s breath, or simhasana in Sanskrit, can help relax the muscles in your face and jaw, alleviate stress, and improve cardiovascular function.
The exercise is best performed in a comfortable, seated position, leaning forward slightly with your hands on your knees or the floor.
How to do it
1. Spread your fingers as wide as possible.
2. Inhale through your nose.
3. Open your mouth wide, stick out your tongue, and stretch it down toward your chin.
4. Exhale forcefully, carrying the breath across the root of your tongue.
5. While exhaling, make a “ha” sound that comes from deep within your abdomen.
6. Breathe normally for a few moments.
7. Repeat lion’s breath up to seven times.
More...
Alternate nostril breathing
Another technique, alternate nostril breathing, helps balance the right and left hemispheres of the brain, promoting mental clarity and calmness. Check it out on the Self-care page.
Breathe Bubble
To practice and guide your breathing rhythm, ‘Calm’ has an excellent Breathe Bubble tool.
More breathing exercise resources
For more breathing exercises and related resources, visit the Apps and Other Resources page.
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