{"id":60627,"date":"2023-10-03T09:30:19","date_gmt":"2023-10-03T13:30:19","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=60627"},"modified":"2026-04-08T11:13:52","modified_gmt":"2026-04-08T15:13:52","slug":"breathing-exercises-for-anxiety","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/breathing-exercises-for-anxiety\/","title":{"rendered":"10 breathing exercises for anxiety"},"content":{"rendered":"

Dealing with anxiety can often feel lonely, but the reality is that anxiety is a very common mental health condition. According to the National Institutes of Health (NIH), about <\/span>19% of American adults<\/span> experienced an anxiety disorder in the past year.\u00a0<\/span><\/p>\n

There are varying types and severities of anxiety disorders, many of which are characterized by <\/span>repeated instances of intense fear or panic<\/span>. Some people with anxiety need medical treatment to help manage the condition, while others are able to cope with anxiety through lifestyle changes and mindfulness practices. Many people who experience anxiety rely on a combination of the two; even if you\u2019re seeing a mental healthcare provider and taking medication, those additional coping techniques can make a significant difference in your day-to-day life. Breathing exercises for anxiety, in particular, can serve as a great tool when you\u2019re feeling particularly anxious or triggered. Ahead, learn about how anxiety affects your breath and how these 10 breathing exercises could help.<\/span><\/p>\n

How does anxiety affect breathing?\u00a0<\/span><\/h2>\n

Anyone who has had a panic attack knows anxiety can mess with your breathing. But did you know the connection between your body and mind is a two-way street?\u00a0<\/span><\/p>\n

“When we are anxious, our bodies feel activated, and our breathing quickens and shallows,\u201d explains <\/span>Elizabeth Wassenaar<\/span><\/a>, MD, a regional medical director at Pathlight Mood & Anxiety Center. \u201cConversely, if we can’t catch our breath, it can make us feel more anxious.” Ultimately, it comes down to your parasympathetic nervous system’s fight-or-flight response.\u00a0<\/span><\/p>\n

\u201cWhen you’re anxious, your body perceives a threat and prepares for action \u2026 increasing your breathing rate to supply more oxygen to the muscles,\u201d says <\/span>Deepti Agarwal<\/span><\/a>, MD, director of interventional and integrative pain management at Case Integrative Health<\/span> in Chicago.\u00a0\u00a0<\/span><\/p>\n

Your body’s fight-or-flight response is a valuable survival tool, but anxiety can mess with threat perception. With anxiety, your stress response can set in for no reason; your blood pressure spikes, and your breathing rate increases. But remember: The mind-body connection is a two-way street, so relaxation techniques like deep breathing exercises for anxiety can help interrupt an errant stress response.\u00a0<\/span><\/p>\n

“Actively using techniques to slow breathing can send the reverse signals to the brain that we are not in fight or flight, and thus we do not need to be mentally scared or anxious,” says <\/span>Timothy Jeider<\/span><\/a>, MD, a double board-certified psychiatrist at <\/span>Nevada Mental Health<\/span><\/a>.<\/span><\/p>\n

10 breathing exercises for anxiety<\/span><\/h2>\n

Whether you\u2019re experiencing a panic attack or feeling other symptoms of anxiety, it is possible to intervene on your own behalf. \u201c<\/span>While regaining control of your breathing during an anxiety attack can be tricky, it is crucial for managing the symptoms and calming your body and mind,\u201d Agarwal says.\u00a0<\/span><\/p>\n

Here are 10 breathing exercises for anxiety you can try.<\/span><\/p>\n

1. Simple structured breathing<\/span><\/h3>\n

Research<\/span><\/a> shows that simply paying attention to your breathing and working on breath control can improve feelings of anxiety and help reduce an elevated heart rate. “The simplest breathing technique to combat anxiety is to breathe in through your nose and exhale through your mouth,” Dr. Jeider says. “Do this slowly and deliberately.”\u00a0<\/span><\/p>\n

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  1. Inhale slowly through your nose.<\/span><\/li>\n
  2. Exhale slowly through your mouth.<\/span><\/li>\n
  3. Repeat.<\/span><\/li>\n<\/ol>\n

    2. Belly breathing<\/span><\/h3>\n

    Also known as diaphragmatic breathing, belly breathing helps you pull air deep into your ribcage. Anxiety sometimes leads to quick, shallow breathing. This technique uses your diaphragm, the large muscle below your heart and above your stomach, to <\/span>help you breathe more easily and release tension<\/span><\/a>.<\/span><\/p>\n

    Follow these steps to give <\/span>diaphragmatic breathing<\/span><\/a> a try:<\/span><\/p>\n

      \n
    1. Lie flat on your back with your knees bent.<\/span><\/li>\n
    2. Place one hand on your chest and the other on your belly. (“It helps to place a hand on your belly so you can feel your hand rise and fall with your breaths,”\u00a0 Dr. Wassenaar explains.)<\/span><\/li>\n
    3. Inhale deeply through your nose. Imagine pulling the air down into your lower belly.<\/span><\/li>\n
    4. Clench your abdominal muscles, then exhale fully through pursed lips.<\/span><\/li>\n
    5. As you repeat the exercise, be mindful of how the hand on your belly rises and falls with each breath.\u00a0<\/span><\/li>\n
    6. Repeat until your stress levels decrease.<\/span><\/li>\n<\/ol>\n

      3. Box breathing<\/span><\/h3>\n

      “A slightly more complex yet easy-to-learn technique is box breathing,” Dr. Jeider says. Box breathing requires you to inhale, hold, and exhale for equal amounts of time; the act of counting to yourself as you breathe will help your mind stay focused on the exercise rather than your stressors.<\/span><\/p>\n

      Here are Dr. Jeider’s instructions:<\/span><\/p>\n

        \n
      1. Inhale slowly and deeply for a count of four.<\/span><\/li>\n
      2. Hold your breath for four counts.<\/span><\/li>\n
      3. Exhale slowly for four counts.<\/span><\/li>\n
      4. Maintain the exhale for four counts.<\/span><\/li>\n
      5. Repeat this breathing pattern for a few minutes until you feel calmer, Dr. Agarwal says.<\/span><\/li>\n<\/ol>\n

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