Breathing Exercises to Calm Anxiety in 10 Minutes or Less

Feeling anxious? You’re not alone. Anxiety is one of the most common mental health issues, affecting over 40 million adults in the United States alone.

While anxiety can be debilitating, there are many simple yet effective techniques you can use to find calm when anxiety strikes. One of the easiest and most accessible is breathing exercises.

Certain breathing techniques can help deactivate the body’s stress response and engage the relaxation response, leading to both emotional and physical calm. Best of all, you can practice these exercises anytime, anywhere to find relief within minutes.

Here are three breathing exercises that can help calm anxiety fast:

1. Equal Breathing

Equal breathing is a deceptively simple yet powerful anxiety-calming technique that can induce relaxation within minutes.

To practice this technique, first, get into a comfortable seated or lying down position. Closing your eyes can further enhance the relaxing effects. Bring your awareness to your breath as it flows in and out of your body. Notice the sensation of inhaling and exhaling through your nose at your natural rhythm and depth.

Now begin to make a small but important adjustment – gradually lengthen the exhalation so you’re breathing out a little more slowly. The key is to maintain control and steadily extend the out-breath.

After a few breaths of lengthened exhalation, match the inhalation to the same duration as the exhalation. Continue this cycle of breathing to equal lengths on both inhalation and exhalation. A 5-7 second inhale followed by 5-7 second exhale is ideal but any controlled equal breathing can help.

Practicing this balanced breathing pattern for even just a few minutes can induce a relaxation response. The nervous system senses harmony in the extended, measured breath and responds by lowering blood pressure, heart rate, and stress hormones.

The magic is in the extra-long exhale that activates the parasympathetic “rest and digest” system. Exhalation is controlled by the vagus nerve which calms anxiety when stimulated. Equal breathing ensures exhalation is emphasized while also avoiding taking in too much air which can lead to symptoms of hyperventilation.

Setting a timer allows you to fully immerse in the breathing exercise for a set interval without having to watch a clock. As little as 2-5 minutes of equal breathing can ease anxiety but longer sessions provide greater relaxation benefits.

Equal breathing is an evidence-based way to quickly calm the body and mind by regulating your breath. The balanced in and out breaths have a harmonizing effect that counters “fight-or-flight” arousal. By spending just a few minutes consciously breathing in this tranquil pattern, you can find calm amidst anxiety.

2. Diaphragmatic Breathing

Diaphragmatic breathing, also known as belly breathing, is a powerful anxiety-relieving technique that leverages the deep breathing muscle – the diaphragm.

To practice diaphragmatic breathing, first, get into a comfortable position lying down or sitting upright. Placing a hand on your belly can help you tune into the breath.

As you inhale slowly through your nose, visualize sending the breath down and expanding your abdomen. Keep your chest still while letting your belly rise with the inhalation.

Then exhale slowly through your mouth, consciously relaxing the shoulders, face, and belly as the air releases.

This standing abdominal expansion during inhalation massages the vagus nerve, a key pathway between the gut and brain. Stimulating the vagus triggers your rest-and-digest nervous system while lowering stress hormone production.

The slow, deep rhythm also maximizes oxygen intake to counter the short, shallow chest breathing that often accompanies anxiety. Full diaphragmatic breaths help reverse this anxiety-driven respiration pattern.

Practicing belly breathing for 2-5 minutes or longer provides an effective anxiety relief tool by reducing muscle tension and inducing calm. The more you practice, the more automatic this style of relaxed breathing becomes.

Keeping the hand on your belly can help maintain focus on the abdominal rise and fall. This keeps you centered in the sensory experience of breathing rather than being carried away by anxious thoughts.

Diaphragmatic breathing is simple yet powerful – it combines the anxiety-reducing benefits of deep breathing with stimulation of the calming vagus nerve. By tapping into the relaxation power of your diaphragm, you can find tranquility with just a few deep belly breaths.

3. 4-7-8 Breathing

The 4-7-8 breathing pattern is a deceptively simple yet highly effective method for calming anxiety and inducing relaxation within minutes.

To practice this technique, first sit upright with your back straight to allow full lung capacity. Then, place the tip of your tongue against the ridge of tissue just behind your upper front teeth. Keeping the tongue in this position throughout the exercise enhances the relaxing effects.

Exhale completely through your mouth, making a whooshing sound to release any accumulated tension.

Then, close your lips and inhale slowly through your nose for a mental count of 4.

Hold your breath for a count of 7.

Finally, exhale through your mouth for a count of 8, again making a whooshing sound. Be sure the exhalation is twice as long as the inhalation to elicit maximum relaxation.

Repeat this sequence for 3-5 breath cycles, continuing to focus on the counting to keep your mind centered in the present.

This controlled breathing pattern helps regulate involuntary respiration functions. The extra-long exhalation activates rest-and-digest parasympathetic nervous system while clearing stagnant air and carbon dioxide buildup.

Placing the tongue on the ridge behind the teeth enables relaxed jaw muscles and prevents air leakage that can aggravate anxiety symptoms.

Finally, making a whooshing sound on the exhale releases tension in the throat and chest.

In just a few minutes of 4-7-8 breathing, you can effectively reduce anxiety by taking control of your breath and focusing your mind. The simple counts give you something concrete to anchor your awareness, making this technique easy to implement anytime, anywhere anxiety strikes.

Tips for Using Breathing Exercises

Breathing exercises are most effective when you create the right environment and approach them with an attitude of patience and self-compassion. Here are some tips for getting the most anxiety relief from practices like equal breathing, diaphragmatic breathing, and the 4-7-8 technique:

Find a quiet place

Find a quiet place where you can breathe without distractions or interruptions. This might be in nature, a private room, or wearing noise-canceling headphones. The more you can minimize external stimuli, the easier it will be to focus on your breath.

Wear comfortable clothing

Wear loose, comfortable clothing that allows you to breathe freely. Tight clothes can create physical constriction and make it harder to take full, relaxing breaths. Choose soft, breathable fabrics.

Close your eyes and focus on your breath

Closing your eyes helps eliminate visual stimulation so you can tune into the physical sensations in your body during the breathing exercise. Don’t worry about sitting in any particular position – just find a posture that allows you to breathe deeply.

Bring your mind back to your breath if it wanders

As you breathe, your mind will inevitably wander – don’t criticize yourself. Gently bring your attention back to the sensations of inhaling and exhaling. Anchor yourself in the rhythm of your breath.

Practice for at least 5 minutes each day

Be patient with yourself and maintain realistic expectations. The benefits compound with regular practice over time. Set a goal of at least 5 minutes of focused breathing per day.

Creating a relaxed environment, minimizing distractions, and returning your focus to the breath will help you fully immerse in breathing techniques for anxiety relief. By making breathing exercises a regular practice, you’ll train your nervous system to respond to stress with calm rather than anxiety.

Conclusion:

In as little as 10 minutes, these breathing techniques can help calm the mind and body to find relief from anxiety and panic. The best part is they can be done anytime, anywhere you feel anxious. Use these exercises to give your nervous system a reset during stressful times. With practice, they can become invaluable tools for easing anxiety and promoting overall well-being. Learn here more coping skills for self-care and personal growth.

FAQs:

Q. How can breathing help with anxiety?

Deep breathing activates the parasympathetic nervous system which induces relaxation and counters the fight-or-flight stress response that causes anxiety symptoms. Certain breathing techniques also increase oxygenation and stimulate the vagus nerve to lower heart rate, blood pressure, and stress hormones.

Q. When is the best time to do breathing exercises for anxiety?

Breathing exercises can be done anytime you feel anxious. It’s also beneficial to practice daily when you’re calm to build resilience against anxiety. Some ideal times are first thing in the morning, before bed, during work breaks, or any time stress strikes.

Q. What is the best breathing exercise for panic attacks?

Equal breathing where you inhale and exhale to the same slow count is highly effective for panic attacks. The longer exhale triggers relaxation while the steady pace helps control rapid, shallow breathing during a panic attack.

Q. How long does it take for breathing techniques to work?

Most breathing exercises promote relaxation within just a few minutes. But regular practice over weeks and months provides the maximum anxiety relief by retraining your nervous system’s stress responses.

Q. Are there breathing exercises I can do throughout the day?

Yes, techniques like square breathing and mini diaphragmatic breathing sessions can be done inconspicuously anytime. Discreetly tracing your finger in a square shape on your leg can secretly cue square breathing. Taking a few quick deep belly breaths can also calm anxiety during your workday.