5 Powerful Breathing Strategies For Managing Anxiety And Panic Attacks—Regain Control One Breath At A Time

Breathing is essential for regulating anxiety because it directly influences the body’s transition from stress to calm. Controlled breathing engages the vagus nerve, which is responsible for lowering heart rate, reducing stress hormones and activating the body's natural relaxation response. Breathing techniques directly counteract the "fight-or-flight” response by lowering heart rate and blood pressure, regulating oxygen and carbon dioxide levels, releasing tension, easing feelings of breathlessness, and enhancing emotional regulation. With that in mind, let’s dive five of the most effective breathing techniques used to help manage anxiety and panic attacks:

1.Diaphragmatic (Belly) Breathing

Diaphragmatic breathing, also known as belly breathing. It encourages deep, slow breaths to reduce tension and anxiety.

1.     Find a Comfortable Position: You can lie down on your back with your knees bent and your head supported, or you can sit in a comfortable chair with your back straight.

2.     Relax Your Shoulders: Allow your shoulders to relax and drop away from your ears.

3.     Place One Hand on Your Chest and the Other on Your Belly: This will help you feel your diaphragm move as you breathe.

4.     Inhale Deeply Through Your Nose: Take a slow, deep breath in through your nose, allowing your belly to rise as your diaphragm expands. The hand on your chest should remain relatively still while the hand on your belly should rise.

5.     Exhale Slowly Through Your Mouth: Breathe out slowly through your mouth, letting your belly fall. Again, the hand on your chest should stay still while the hand on your belly falls.

6.     Repeat: Continue this pattern of deep breathing for several minutes, focusing on the rise and fall of your belly.

Practicing diaphragmatic breathing regularly can help improve lung function and promote relaxation.

2. Box Breathing (4-4-4-4)

Box breathing, also known as square breathing, is a simple and effective technique to help calm your mind and reduce anxiety. Here's how you can practice it:

1. Inhale: Breathe in slowly and deeply through your nose for a count of 4.

2. Hold: Hold your breath for a count of 4.

3. Exhale: Breathe out slowly and completely through your mouth for a count of 4.

4. Hold: Hold your breath again for a count of 4.

5. Repeat: Continue this cycle for several minutes, focusing on the rhythm of your breath.

3. 4-7-8 Breathing

This technique slows the nervous system and promotes relaxation.

The 4-7-8 breathing technique, also known as the "Relaxing Breath," is a simple method for calming the nervous system and promoting relaxation. Here's how to do it:

1. Inhale: Breathe in quietly through your nose for a count of 4.

2. Hold: Hold your breath for a count of 7.

3. Exhale: Exhale completely through your mouth, making a whooshing sound, for a count of 8.

4. Repeat: This completes one breath. Now, inhale again and repeat the cycle three more times for a total of four breaths.

Dr. Andrew Weil, who developed the technique, recommends practicing it at least twice a day. Over time, it can help you fall asleep faster, reduce anxiety, and enhance overall wellbeing.

4. Pursed-Lip Breathing

Pursed lip breathing is a technique used to help slow down your breathing and make it more effective. Here's how to do it:

1. Inhale: Breathe in slowly through your nose for a count of 2.

2. Purse Your Lips: Pucker your lips as if you're about to blow out a candle or whistle.

3. Exhale: Breathe out slowly and gently through your pursed lips for a count of 4. The exhale should be longer than the inhale.

4. Repeat: Continue this pattern for a few minutes until you feel more relaxed and your breathing has slowed down.

Pursed lip breathing helps keep your airways open longer, removing stale air from your lungs and allowing for fresh oxygen to enter. It also helps reduce shortness of breath and can improve your overall breathing efficiency.

5. The 1:2 Breathing Ratio

This technique is a simple method designed to lengthen exhalation relative to inhalation, promoting relaxation and improved breathing efficiency. Here's how you can practice it:

1. Inhale: Breathe in slowly through your nose for a count of 1. For example, if you take 3 seconds to inhale, you'd count "1, 2, 3" in your head as you breathe in.

2. Exhale: Breathe out slowly through your mouth for a count of 2. So, if your inhale took 3 seconds, your exhale should take 6 seconds, counting "1, 2, 3, 4, 5, 6" as you breathe out.

3. Repeat: Continue this pattern for several breaths, focusing on the rhythm and keeping your breath smooth and even.

The extended exhalation helps activate the parasympathetic nervous system, which is responsible for relaxation and reducing stress. This technique can be particularly useful in calming your mind and body, improving focus, and managing anxiety.

Now that you have the details down, try practicing these different techniques when you’re NOT in a state of anxiety and see which ones feel best to you. While I know breathing techniques may sound simplistic, they are your first line of defense against anxiety. Remember, whether you’re anxious or not, regular daily practice helps your body better access these tools when you need them. If you ever need more guidance or want to explore other relaxation methods, I'm here to help. 🌟 Keep practicing and taking care of yourself! 😊