How Deep Breathing Exercises Can Help You Manage your Anxiety

On average you take about 20,000 breaths a day. That’s 7.3 million breaths a year! Breathing is something we do without thinking about it, but did you know that by putting a little more thought into this simple practice we can decrease anxiety? 

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During periods of high anxiety, your body displays symptoms called the stress response. We’ve all been there where our breathing becomes shallow, heart rate increases, muscles tighten, blood pressure rises and our senses are aroused. This reaction can seem really scary in the moment, but the dynamics behind it can be explained by our bodies releasing stress hormones like adrenaline and cortisol. 

During prehistoric times, this response helped early man stay alive as they ran from predators.  Today, the very response we developed to keep us safe, is slowly wreaking havoc on our physical and emotional health over time as our bodies stay in this elevated state of “fight or flight” in situations where doing either is not an option. While we’d like to run from the high stress lifestyle many of us are living, that’s not realistic. Because we aren’t living in times where stress hormones are readily absorbed back into our systems, they hang around long after the stressful event happened. 

The good news is that the body can counteract the stress response by employing techniques of the relaxation response. Coined by the founding trustee of the American Institute of Stress (AIS) Dr. Herbert Benson, the relaxation response is a “physical state of deep rest that changes the physical and emotional responses to stress.” What does this mean in the real world? Well, it’s more than just zoning out in front of the television at the end of a stressful day. 

Just Breathe for Better Mental Health 

It’s been proven that mindfully taking deep breaths up to 30 minutes a day will reduce anxiety and stress. Practicing deep breathing over time triggers your body’s relaxation response by increasing the supply of oxygen to your brain which stimulates the parasympathetic nervous system promoting a state of calm. This is a proactive approach to alleviating the physiological effects of daily stress.  

Does it sound too good to be true? Are you ready to try it? Remember, like anything new, practicing deep breathing can be intimidating at first. But don’t stress! The next time you’re feeling anxious try this simple relaxation technique:

Sit back or lie down in a comfortable position. Close your eyes but only if you like. Try placing a hand on your stomach. You’ll notice it rising and falling with each inhalation and exhalation. 

Steps for Deep Breathing

  1. Inhale. Breathe in slowly through your nose for 4 seconds.

  2. Pause. Hold the air in your lungs for 4 seconds.

  3. Exhale. Breathe out slowly through your mouth for 6 seconds.

    1. Tip: Pucker your lips, as if you are blowing through a straw, to slow your exhalation.

  4. Repeat. Practice for at least 2 minutes, and work your way up to 10 - 30 minutes a day.

Try to practice in the same place and at the same time each day. Choose a place where you feel safe and can do this exercise comfortably and quietly. If you find this is making you more anxious, stop for now. Try it again in a day or so but don’t give up! Behavior change takes time but the benefits of incorporating deep breathing into your daily routine are worth it. 

Once you have the hang of deep breathing, you can try other relaxation techniques like progressive muscle relaxation, guided imagery meditation or repetitive prayer. Just as the things that stress us out are different, everyone responds to deep breathing techniques differently. 

If deep breathing or the other suggested techniques aren’t helping to alleviate your anxiety, you may need the support of a professional clinician trained in treating mental health concerns. During your initial appointment, your therapist will assess your symptoms and discuss with you possible treatments so you can regain your quality of life and control over your anxiety. Contact us today to learn more. 

References: The American Institute of Stress 

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Jennifer Devore, CSW