There’s always this situation in your life where you get anxious or stressed for no reason. Stress and anxiety can negatively impact your physical and mental health in many ways. I’ve always felt like having a storm on my mind and body, and can’t help controlling my racing thoughts, a pounding heart, or shallow breaths. But did you know that if you could practice breathing techniques, it could help you calm your triggered nervous system and help you in stressful moments? In this article, I’ve mentioned the top five unique breathing techniques that help you reduce anxiety with ease.

How to improve breathing with daily practice

Breathing is part of your life. Now, practising mindful breathing daily is a simple yet effective habit that can improve your overall mental and physical health. You need to regularly engage in breathing exercises to retrain your diaphragm and increase the oxygen supply to your lungs. This also helps you calm down your nervous system and reduce your anxiety. Start with basic techniques and do pursed lip breathing for 5–10 minutes. Using a breathing trainer to reduce stress has become increasingly popular, as it also provides gentle resistance to help you slow down and deepen your breaths. Many people find that tools like the Omhale enhance their overall mood and reduce stress, especially when paired with serene music or nature sounds. This will strengthen your lungs, promote relaxation, and clear out negative air. But one thing you have to keep in mind is being consistent. So, continue practising breathing techniques daily to help you have deeper, more controlled breaths and an overall sense of calm.

Top 5 breathing techniques

Anxiety can be overwhelming, but making sure you’re aware of these five breathing techniques and practising them often can help you feel grounded and stress-free in most tough situations.

Diaphragmatic belly breathing

The belly breathing is the first and the best way to relaxation techniques. This breathing technique is often recommended by doctors, and a recent study has found that it can reduce anxiety to some level. According to the American Institute of Stress, 20 to 30 minutes of “Belly Breathing” can easily help you in stressful moments. This breathing technique activates the parasympathetic nervous system, which helps calm down your brain’s stress response. How to do it:

1. You need to find a comfortable, quiet place to sit or lie down.
2. Now, you need to place one hand on your chest and the other on your belly, just below the ribcage.
3. Start inhaling slowly through your nose, letting your belly rise as you fill your lungs (your chest should remain relatively still).
4. Next, exhale slowly through pursed lips, feeling your belly fall. You can take note of the hand on your chest, which would remain still
5. Try repeating these steps for 5–10 minutes, focusing on the gentle rise and fall of your abdomen.

4-7-8 breathing

This type of breathing technique is also referred to as the relaxing breath, and it acts as a natural tranquilizer for the nervous system. But first, before you begin your practice, you need to be seated with your back straight. You can also perform this breathing technique while lying on your bed. This technique easily slows your heart rate, lowers blood pressure, and helps shift your body from “fight or flight” to “rest and digest.”

1. Start by placing and keeping the tip of your tongue against the ridge of tissue behind your upper front teeth for the duration of the exercise.
2. Now try exhaling through your mouth, making a gentle “whoosh” sound.
3. Close your mouth and inhale quietly through your nose to a mental count of four.
4. Now, you need to hold your breath for a count of seven.
5. Exhale completely through your mouth, for a count of eight, making a whoosh sound 
6. Now you need to repeat this cycle four times

Box breathing

This is also known as four-square breathing. It is a very simple breathing technique that you can learn and practice. You can also teach this to other people easily. This technique is often used by athletes, first responders, and even Navy SEALS to stay calm under pressure. If you’ve ever noticed yourself inhaling and exhaling to the rhythm of a song, you’re already familiar with this type of paced breathing. It involves equal counts of inhaling, holding, exhaling, and holding again, like you’re about to trace the four sides of a perfect square.

1. You need to exhale to a count of four.
2. Try to hold your lungs empty for a four-count.
3. Now, you need to inhale to a count of four.
4. Hold the air in your lungs for a count of four.
5. Try exhaling and begin the pattern anew.

Box breathing usually regulates oxygen and carbon dioxide levels, which can become imbalanced during anxiety. The structured rhythm distracts your mind from anxious thoughts and signals your body to relax. 

Equal breathing

Another form of breathing that stems from the ancient practice of pranayama yoga is called equal breathing. This means you’re inhaling the same amount of time as you’re exhaling. You can easily practice this breathing technique either by sitting or lying down. Whichever position you choose, be sure to get comfortable before you start practising. 

1. First, you need to shut your eyes and pay attention to the way you normally breathe for several breaths.
2. Then, slowly count 1-2-3-4 as you inhale through your nose.
3. Now, exhale for the same four-second count.
4. As you inhale and exhale, be mindful of the feelings of fullness and emptiness in your lungs.

Mindful breathing

Being mindful is a great way to reduce stress and anxiety. Psychologist also believes that being mindful helps people to feel happy. Now,  how do you practice mindful breathing by focusing on the here and now? So, as always, try sitting in a comfortable position with your eyes closed; you can also lie down. 

Then you can:

1. Try inhaling through the nose until the tummy expands.
2. Slowly let the breath out through the mouth.
3. Once settled into the pattern, focus on the breath coming in through the nose and out through the mouth.
4. You’ll start noticing the rise and fall of the tummy as the breaths come in and out.
5. As thoughts come into the head, notice that they are there without judgment, then let them go and bring your focus back to the breathing.
6. Carry on until you feel calm, then start to be aware of how the body and mind feel.

Bonus breathing technique: Alternate nostril breathing

This is often to referred to as a yogic practice that involves breathing through one nostril at a time. Thai will balance the left and right hemispheres of the brain and promote a sense of equilibrium. 

1. You need to use your right thumb to close your right nostril.
2. Now, try to inhale slowly through your left nostril.
3. Close your left nostril with your ring finger, release your right nostril, and exhale through the right.
4. Try to inhale through the right nostril, close it, and exhale through the left.
5. Continue alternating for several cycles, focusing on the flow of breath

Takeaway

Your power lies with your breathing, the proof of the life you’re living. So be confident in the tool that you always have with you, and learn to use it intentionally. As much as you practice transformative breathing, it can help you control your mind and body in ways you can’t imagine. Most of these techniques help calm your unwanted stress and anxiety. There’s nothing wrong with admitting you need help to calm down. Make use of these simple yet powerful breathing techniques and experiment with them. You’ll slowly start noticing how your body and mind respond and how it reduces your anxiety.

Adam Mulligan, a psychology graduate from the University of Hertfordshire, has a keen interest in the fields of mental health, wellness, and lifestyle.