How to Breathe Your Way Out of Your Anxiety Attack (Best Breathing Exercises)

anxiety breathing exercises

Can you imagine taking control over your next anxiety attack only through breathing in and out of your nose?

Deep breathing exercises can become your instant calmer during a scary anxiety or panic attack.  They can immediately reduce the level of stress and tension and stir you away from the obsessive pattern of thinking that happens during anxiety attacks.

Breathing techniques simply give you something else to do instead of being a passive victim of the attack and it can prevent palpitations and chest pain that happen during a panic attack.

Did you notice that you sometimes just completely stop breathing when anxiety starts?

Without being aware of it, some people stop or restrict breathing, which obviously makes you even more anxious and “helps” the anxiety grow within you.

Breathing techniques for anxiety can prevent this from happening.

Breathing Exercises for Anxiety

The Sigh Breath

This is a very simple technique, easy to remember for the next time anxiety knocks on your door. It will relieve the tension in your neck and chest area also.
Breathe in through your nose – in a moderate (not very deep) way – slowly. Pause and hold the air inside for just a second – then let it out slowly through your mouth. Make your exhale as long as possible – this is the key.

Pay attention to every second of it – especially to that moment that exhaling has finished – that silent moment before the next inhale.
As you repeat this for the second time – take a look around you and what’s going on around you – quietly.

You can repeat this 3-5 times until your feel your entire body is relaxed.

2. 4-7-8 BreathAdvanced

This is a more advanced breathing exercise – try to remember it from reading it now so it will be “ready” for you when you need it.
This is done sitting down on a chair with your back straight and your hands lying loose on your lap. Closing your eyes can be helpful

for concentration.
Inhale through your nose slowly and deeply until you mentally count to 4. Push out your abdomen when you inhale to fill your upper lungs first. Hold your breath until you count to 7. Smoothly exhale through your mouth to the count of 8. It’s easy to remember this: 4-7-8!

Imagine all your anxiety and tension leave your body while exhaling. You can do 10 to 12 rounds of this as a beginner. It will relax your mind, relax your muscles and balance your emotions.

Here’s a video with a few more deep breathing techniques:

Is Anxiety Breathing Enough??

While anxiety breathing can be very effective for an acute anxiety attack – They will not eliminate and “cure” your anxiety disorder. They will only relieve the symptoms.

In my opinion, one of the best ways to treat anxiety attacks from the root is cognitive behavioral therapy.

Be sure to check out my article about how to use CBT techniques to stop anxiety attacks – Right now.

Also, If you’ve never heard of “The 20 Second Countdown” to stop a panic attack dead in its tracks – This is where it’s at. You’ll be glad you found it.

Have you ever tried breathing exercises for anxiety? How did it work for you?

To your health & happiness,

Meital

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Comments

  1. Mitch says

    This is exactly how I feel this past few days after my friend’s death. So this is anxiety, i will surely try to do the breathing exercise. I am a mountaineer but this is the first time i ever felt this. Thanks!

  2. says

    Im going to do this everyday, i feel so silly for having anxiety nice to know im not the only one out there!! Thanks

  3. Harish K says

    Thanks a lot providing these kind of solutions now I am feeling very better.

  4. Christine Duffy says

    Thank it seem to help will continue to do the breathing exercises .this is so not a way to live. Good luck to all who suffer .

  5. Max says

    What does it mean when I try the breathing techniques but it makes it worse it makes me cry and shake. What does this mean what can I do to make this go away

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