Mindful Breathing Techniques for Anxiety

According to the World Health Organization, anxiety impacts over 300 million people worldwide. Although anxiety may be common, this does not undermine how significantly anxiety can impact your physical and mental health and well-being for the worse. You should never feel too afraid to ask for help when it comes to managing your mental illness symptoms. Keep reading to learn about different mindful breathing techniques for anxiety you can use to better manage your symptoms.

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5 Mindful Breathing Techniques for Anxiety

Breathing techniques for anxiety offer a practical yet highly effective treatment to relieve symptoms. Below are several different mindful breathing techniques for anxiety to consider implementing in your life.

1. Deep Breathing

Deep breathing exercises are one of the more popular anxiety breathing techniques and can be used virtually anytime to relieve symptoms. Follow the below steps to practice deep breathing:

1. Stand up and bend at your waist.
2. Inhale deeply as you lift your body back up into a straight position.
3. Hold your breath for a few seconds and then exhale.
4. As you exhale, return to your position in Step 1 (bent at the waist).

2. Mindful Breathing

Mindful breathing is another technique that involves intentionally controlling your breath.

1. Choose something to focus on, such as a prayer, a positive word/phrase, or your own breath.
2. Relax and let your mind wander as you focus more and more deeply on the focus you chose in Step 1.  

3. Diaphragmatic Breathing

Diaphragmatic breathing, as the name suggests, involves using your diaphragm (the muscle between your chest and abdomen) while breathing. Follow the below steps while sitting, standing, or lying down.

1. Inhale deeply and relax your shoulders. You should feel your abdomen expand and your chest rise slightly.
2. Then, exhale out of your mouth and purse your lips while exhaling.
3. Continue these steps for a few minutes.

4. Pursed Lips Breathing

Pursed-lip breathing is another common technique to relieve anxiety symptoms, especially in people with lung diseases. This technique helps slow down your breathing and makes it more intentional which is beneficial for relieving anxiety symptoms.

1. Relax your neck and shoulders.
2. Inhale through your nose for 2 seconds (keep your mouth closed).
3. Pucker your lips and exhale through your pursed lips.
4. While you exhale, be sure to keep your breathing close and controlled (not forceful/ breathing out too hard).

5. 4-7-8 Breathing

The 4-7-8 breathing, also known as relaxing breath, helps calm your body. You can practice this exercise following the steps below while lying in bed, standing, or sitting upright.

1. Place the tip of your tongue behind the upper front of your teeth and keep it there while doing the exercise
2. Exhale through your mouth, making a “whoosh” sound.
3. Close your mouth and then inhale through your nose and count to 4 in your head.
4. Hold that breath for up to 7 seconds.
5. Exhale out of your mouth. Making a “whoosh” sound for 8 seconds.

As you can see, the 4-7-8 breathing is named after the number of seconds you’re supposed to inhale (4 seconds), hold your breath (7 seconds), and then exhale (8 seconds).

Start Your Road to Recovery Today

Now you know more about the different mindful breathing techniques for anxiety you can use to better relieve your anxiety symptoms. Anxiety, especially if left untreated, can take a toll on your physical, emotional, and mental health and well-being. That’s why it’s critical to seek professional treatment if you are struggling with a mental disorder or drug addiction.
At Arista Recovery, we have helped many patients safely and effectively overcome addiction and achieve long-lasting sobriety. Whether you are struggling with a mental disorder and/or drug addiction, our compassionate team is here to help you every step of the way to take back control of your health and quality of life. Contact us today to learn more about how you can start your road to recovery.

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