It is easy to be overwhelmed with thoughts and feelings when you are struggling with anxiety, panic, or worry. A situation at work doesn’t go the way you thought it would. Your interaction with a friend or loved one leaves you feeling uneasy or dissatisfied. Normally, you might think about these encounters, reflect on what you could have done differently, and then move on.
But with anxiety you mind begins racing with thoughts. Why did that happen? What does that say about me. That is just another example of how I mess things up. I’ll never be the person I want to be. All of these thoughts only make your body more tense. Which leads to more thoughts and feelings. And soon, you are overwhelmed.
One of the best things you can to manage your anxiety is to focus on your breathing. There are good reasons that breathing techniques help with anxiety. One, it is the only aspect of your physiology that you can control. Think about it. You can’t really alter your digestion or change your blood pressure. You can’t tell your body where to store fat or alter the level of hormones in your blood.
But you can control your breathing. You can breathe faster or slower. You can take deep or shallow breaths. You can change your breathing whenever you wish. And what you do with your breath can have a powerful effect on the anxiety you carry in your body.
Two, focusing on your breathing can ground you in the present moment. The thoughts and feelings of anxiety can get you caught up in the past. This is just like what happened last time. Anxiety can get you caught up in the future. This is going to happen over and over and there is nothing I can do about it. But your body and your breath are always in the present. They are never in the past or the future. So focusing on your breath can ground you in the present, even with the thoughts and feelings of anxiety.
Here are some breathing techniques that you can use to manage your anxiety.
1. Equal breathing.
This technique has been around for thousands of years in various yoga traditions.
This technique has been around for thousands of years in various yoga traditions. Close your eyes and become aware of your normal breathing pattern. Notice how many seconds you spend breathing in and how long you spend breathing out. Do this for just a minute or two.
Now, slowly count from 1-4 as you inhale through your nose. It’s okay to breathe through your mouth if your nose is stuffy.
Exhale for the same 1-4 count.
Your breaths don’t have to be full or deep. Just breathe comfortable breaths.
Keep the counts of your inhalations and exhalations the same. Do this for 5-10 minutes
. 2. Long exhale.
This is a good breathing technique to use if you are feeling panic. It can combat the effect of hyperventilation, which can show up when you are anxious.
Part 1: Extend your exhalations for as long as you can. Try to squeeze out as much air as possible without making yourself miserable.
Then, relax and allow your lungs to naturally fill with air. You can do this by simply relaxing. It’s not necessary to actively draw air in. If you’ve exhaled completely, your lungs will fill with air if you just relax. Continue for five full minutes.
After five minutes have passed, try this next exercise for an additional five minutes:
Part 2: Exhale for twice as long as you inhale. Three seconds in, and six seconds out is a good starting point. Try longer and shorter timeframes and see what effect it has.
3. Belly breathing.
This is a technique used by many for a general sense of well-being.
Lie down and put one or both hands on your belly.
Take a full, deep breath (you’ll feel your belly rise) and hold it for a short period of time. You can decide how long to hold it. You might start with just a count of one and extend it as you want
Relax and allow your body to naturally expel the air. You’re not forcing the air out of your body. You’re just relaxing and allowing nature to take its course.
Pause again for as long as you like. And then repeat.
Do this for 5-10 minutes is sufficient; you can go longer if you want.
4. Alternate nostril breathing.
This is another yoga technique. It is more complicated, so it can be distracting. But you are distracting from your anxiety so that’s okay.
Breathe normally, but only use one nostril at a time. Gently place your finger over one nostril, and then breathe in and out through the other nostril.
After you complete one breath cycle, close off your other nostril and repeat the process with the other side.
You can use these breathing practices when you feel the onset of anxiety, but you can also use them any time during the day to calm and relax yourself. I use these breathing techniques in my work with people who are struggling with anxiety. If you would like to know more, please visit my anxiety treatment specialty page.