Find Your Calm: Using Your Breath To Reduce Anxiety
Written by the Self Care Untamed Editorial Team
Photo by Los Muertos Crew on Pexels
Using Your Breath to Create Calm
In our bustling world, anxiety often feels like an unwelcome guest that overstays its visit. Whether you're managing deadlines, balancing personal responsibilities, or simply trying to navigate life's ups and downs, it's important to know that you're not alone.
There are practical, effective techniques that can help you regain a sense of calm and balance. And, breathing exercises stand out as some of the most accessible and powerful tools.
Today, we'll explore some of our personal favorites—4-7-8 breathing, box breathing, and belly breathing—and how these techniques can help reduce anxiety.
Understanding the Connection: Anxiety and Breathing
First, let's delve into why breathing exercises are so effective in managing anxiety. When you're anxious, your body's fight-or-flight response kicks in, leading to shallow, rapid breathing, increased heart rate, and muscle tension. This physiological reaction can amplify anxiety symptoms, making it harder to cope.
Breathing exercises engage your parasympathetic nervous system, which helps to counteract the fight-or-flight response and bring your body into a state of rest. By slowing your breath and focusing on deep, rhythmic breaths, you signal to your body that it's safe to relax. This can lead to a reduction in heart rate, lower blood pressure, and a greater sense of calm.
4-7-8 Breathing: The Relaxing Breath
4-7-8 breathing, also known as the "relaxing breath," was popularized by Dr. Andrew Weil. It's a simple yet powerful technique that's particularly effective for quickly reducing anxiety and promoting relaxation.
How to Practice 4-7-8 Breathing
Find a comfortable seated position.
If it feels comfortable, close your eyes and take a deep breath in through your nose, counting silently to four.
Hold your breath for a count of seven.
Exhale completely through your mouth, making a whooshing sound, for a count of eight.
Repeat this cycle four times, gradually increasing the number of cycles as you become more comfortable with the technique.
Why It Works:
The 4-7-8 breathing technique slows down your heart rate and calms your mind by focusing on a controlled breathing pattern. The extended exhalation is crucial, as it helps to expel carbon dioxide from your lungs and allows for a deeper, more cleansing breath. Imagine you're standing in line for a job interview, nerves starting to fray. Practicing 4-7-8 breathing in that moment can help you regain your composure and face the interview with a clearer mind.
Box Breathing: The Navy SEAL Technique
Box breathing, also known as square breathing, is used by Navy SEALs to maintain calm and focus in high-pressure situations. Its structured and rhythmic nature makes it a fantastic tool for reducing anxiety and enhancing concentration.
How to Practice Box Breathing:
Sit in a comfortable position.
Close your eyes and take a deep breath in through your nose, counting silently to four.
Hold your breath for a count of four.
Exhale slowly and completely through your nose, counting silently to four.
Hold your breath again for a count of four.
Repeat this cycle for four to six breaths, gradually increasing the number of cycles as you become more comfortable with it.
Why It Works:
Box breathing creates a consistent rhythm that helps to regulate your breathing and calm your mind. The structured pattern of inhaling, holding, exhaling, and holding again also engages your parasympathetic nervous system, promoting relaxation. Picture yourself stuck in traffic, the frustration building. A few rounds of box breathing can transform that stressful situation into a more manageable one, helping you stay focused and composed.
Belly Breathing: The Foundation of Calm
Belly breathing, also known as diaphragmatic breathing, is a foundational technique that encourages deep, full breaths, making it an awesome tool for managing anxiety and improving overall respiratory health.
How to Practice Belly Breathing:
Find a comfortable seated or lying position.
Place one hand on your chest and the other on your belly, just below your ribcage.
Close your eyes and take a deep breath in through your nose, allowing your belly to rise and expand as you fill your lungs with air.
Exhale slowly and completely through your mouth, allowing your belly to fall as you release the air.
Continue this pattern for several minutes, focusing on the rise and fall of your belly with each breath.
Why It Works:
Belly breathing encourages deep, full breaths that engage the diaphragm and promote efficient oxygen exchange. By shifting your focus to the movement of your belly, you can transform shallow, chest-based breaths into deeper, more relaxed breaths. Imagine lying in bed at night, your mind racing with thoughts of the day ahead. Practicing belly breathing can help quiet those thoughts and guide you into a restful sleep.
Incorporating Breathing Exercises into Your Daily Routine
The beauty of these breathing exercises is their simplicity and flexibility. They can be practiced anywhere, at any time. Here are a few tips for integrating these techniques into your daily routine:
Set Aside Time: Dedicate a few minutes each day to practice your chosen breathing technique. This can be in the morning, during a lunch break, as a part of your self-care rituals, or before bed.
Create a Calm Environment: Find a quiet, comfortable space where you can focus on your breath without distractions.
Practice Mindfulness: Combine your breathing exercises with mindfulness meditation to enhance their calming effects.
Use Reminders: Set reminders on your phone or create visual cues to prompt you to practice your breathing exercises throughout the day. We love a sticky note on the mirror reminding us to pause and take a breath.
Make Breathing Exercises Part of Your Routine
Taking care of your mental health is an ongoing journey, and incorporating breathing exercises into your routine is a powerful step toward reducing anxiety and finding your calm. Remember, it's okay to take time for yourself and prioritize your well-being. Start by practicing these techniques regularly, and you'll begin to notice the positive impact they can have on your anxiety levels and overall sense of calm.
We’d love to hear about how you’re using breathing techniques to create moments of calm in your days. Let us know below. And, remember, your mental health matters.
Breathe deeply, stay present, and remember to be kind to yourself.
SOURCES
Cell Reports, Brief structured respiration practices enhance mood and reduce physiological arousal, Balban, M.Y., et al, Jan 2023, https://pmc.ncbi.nlm.nih.gov/articles/PMC9873947/
Medical News Today, How to use 4-7-8 breathing for anxiety, Aug 2024, https://www.medicalnewstoday.com/articles/324417
Psychology Today, 5 Ways Breathing Can Calm You Down–Even Under Severe Anxiety, June 2024, https://www.psychologytoday.com/us/blog/feeling-it/202406/yes-breathing-for-mental-health-is-legit
Verywell Health, These 9 Breathing Exercises Can Help Relieve Anxiety, Sept 2024, https://www.verywellmind.com/abdominal-breathing-2584115
