Have you ever noticed how, in addition to a pounding heart and racing thoughts, an anxiety attack is always accompanied by difficulty breathing? No matter how much air you try to gulp in, you still feel short of breath.

This is because your anxiety and your breath are deeply interconnected, with one triggering the other. And yes, it goes both ways. This means that if you’ve unconsciously fallen into the habit of shallow breathing, you’re likely worsening your anxiety or stress.

But, there’s an accessible, zero-cost way to lower your anxiety: practicing simple, but effective breathing exercises at home. Dive in to learn the science behind breathing exercises and anxiety relief, the best breathing exercises for anxiety, and how Brain-Body Therapy builds therapeutic exercise into a broader, personalized anxiety program.

Why Breathing Exercises Work for Anxiety

What’s the connection between breathing and anxiety?

How anxiety hijacks your breathing

Whenever you get anxious, your body immediately goes into fight-or-flight mode because it thinks you’re in danger. Your body can’t distinguish between different causes for your anxiety, so it reacts the same way whether you’re in actual physical danger, or just overthinking yourself into an anxiety spiral. 

What happens in fight-or-flight mode? Your body starts preparing to fight against the threat. It increases your sugar levels to give you more energy, pumps more blood to your muscles (which causes rapid heartbeats), and works hard to supply more oxygen to your muscles (which leads to shortness of breath and chest tightening). 

But, the story doesn’t end there. Fast breathing lowers your CO2 levels and heightens your physical discomfort by making you feel dizzy or lightheaded. Your body ends up interpreting these as further proof of threat, feeding your anxiety, and keeping your nervous system in a state of high alert.

And if you’re constantly stressed or anxious? This shallow breathing pattern becomes the norm, trapping you in an anxious loop.

The science behind breathing and anxiety relief

When you consciously shift your breathing patterns, going from shallow breaths to slow, controlled breaths, you stimulate your vagus nerve, which, in turn, activates your parasympathetic nervous system (aka the “rest and digest” mode). 

While this happens, your body’s fight-or-flight response quiets down, your heart rate goes back to normal, and all the physical tension melts away. By controlling your breathing, you’re essentially telling your body that you’re safe, which eases your anxiety symptoms.

Research has found that practicing breathing exercises for anxiety and stress consistently reduces the activity in your amygdala, the part of the brain responsible for fear. And a Stanford study found that just 5 minutes of cyclic sighing a day, practiced consistently for over a month, greatly reduced anxiety and negative moods in participants.

Feeling anxious constantly? Sign up for Brain-Body Therapy’s zone 2 workouts for anxiety, and use a combination of exercise and therapy to calm your mind.

Best Breathing Exercises for Anxiety

Identify your anxiety triggers, and practice these simple breathing exercises for anxiety when you feel yourself spiraling, or suspect a panic attack coming on.

Diaphragmatic breathing (belly breathing)

Also known as abdominal breathing, this deep breathing technique uses your diaphragm to breathe. When you breathe with your belly (instead of just with your chest), you use your lungs to their full capacity.

Diaphragmatic breathing lowers your anxiety by reducing your cortisol (i.e. stress levels) and blood pressure, slowing down your heart rate, and activating your body’s rest and digest mode. 

Here’s how you can practice this breathing exercise for anxiety:

1. Sit down or lie down on your back with your knees bent. Relax your shoulders, head, and neck.
2. Place one palm on your chest, and the other on your abdomen (below your rib cage).
3. Take a deep breath through your nose, and feel your stomach move. Keep the hand on your chest unmoving.
4. Purse your lips and slowly exhale through your mouth. You will feel your stomach contracting.
5. Repeat the steps for a minimum of 5 minutes.

Box breathing (4-4-4-4)

Box breathing (also known as square breathing) is a technique where you inhale, hold your breath, exhale, and hold your breath again for equal lengths of time. It is very effective at reducing the physical and mental symptoms of anxiety. This breathing technique helps your cortisol levels drop, and lowers your body’s natural stress response by kickstarting your parasympathetic nervous system. 

Additionally, box breathing also narrows your focus down to your breathing, which stops ruminations and negative thought spirals. It also improves your mood, and helps you sleep better, both of which lower your stress.

Here’s how box breathing works:

1. Sit or lie down in a comfortable position, and keep your shoulders and neck relaxed. You may close your eyes if you wish to enhance your concentration.
2. Inhale slowly through your nose for a count of 4 seconds. 
3. Hold your breath for a count of 4 seconds.
4. Exhale slowly through your mouth for a count of 4 seconds.
5. Hold your exhale for a count of 4 seconds.
6. Repeat for a minimum of 5 minutes.

4-7-8 breathing

The 4-7-8 technique is one of the most calming breathing exercises for anxiety. It helps expel the stress from your body, forcing you into a state of deep relaxation. It also works wonders in calming your racing thoughts, allowing you to stay in the present.

This breathing technique for anxiety is also great at lowering your heart rate, making it easier for you to fall asleep. If you get into the habit of practicing this breathwork regularly (even when you’re not stressed), your body learns to automatically use it when you’re stressed.

To practice the 4-7-8 breathing technique:

1. Sit down with your back straight, or lie down on your back if you’re doing this before going to sleep.
2. Leave your tongue to rest on the roof of your mouth, with the tip touching the back of your upper teeth.
3. Slowly inhale through your nose for a count of 4 seconds.
4. Gently hold your breath till you mentally count to 7.
5. Purse your lips and slowly breathe out through your mouth for a count of 8 seconds.
6. Repeat for a minimum of 5 minutes.

Cyclic sighing

Cyclic sighing is one of the most effective breathing exercises for anxiety and stress. In fact, a study found that it’s more effective than mindfulness meditation! 

This breathing technique reduces anxiety, lowers your resting breathing rate, and greatly improves your mood. When you do it consistently over time, you’ll find that your brain is better at regulating your emotions as well.

Here’s how cyclic sighing works:

1. Sit or lie down in a comfortable position, and keep your shoulders and neck relaxed.
2. Take a deep breath in through your nose till your lungs are expanded.
3. Now, take a shorter second inhale (as much as your lungs will allow).
4. Slowly exhale all of the air out through your mouth.
5. Repeat for a minimum of 5 minutes.

How Brain-Body Therapy Uses Movement to Reduce Your Anxiety

Brain-Body Therapy’s mission is simple: to use the power of physical movement to heal your mind. Founded by Rio Wilson, who used exercise to heal from her traumatic events, and Luke Lombardo, a personal trainer and former IronMan athlete, Brain-Body Therapy is rooted in personal experience and backed by science. 

Brain-Body Therapy provides personalized, guided workout plans for people suffering from mental health issues, including anxiety and depression. Here’s how it works.

Brain-Body Therapy zone 2 workouts for anxiety

This program is designed specifically for those suffering from anxiety, panic attacks, and chronic stress. Here, you’ll engage in moderate-intensity cardiovascular exercise and strength training. Each specific workout reduces stress, regulates your nervous system, promotes a sense of calm, and makes you resilient against stress.

Take control of your anxiety now.

Brain-Body Therapy workout program progression

Brain-Body Therapy’s workouts are beginner-friendly, and increase in intensity as you progress. Once you clear the starter levels, you’ll see additional forms of movement incorporated within the workouts: such as yoga, dance, tai chi, and other therapeutic exercise modalities. Beyond calming you down, these exercises support continued growth and recovery, setting you up for long-term mental wellness.

Resources for employers and universities

High-stress universities and businesses can incorporate Brain-Body Therapy’s workouts for anxiety into their existing wellness programs to address the growing rates of anxiety among workers and students. 

In addition to helping employees and students manage their stress in a healthier way, Brain-Body Therapy’s workouts will also prevent them from burning out, thereby increasing their productivity. You’ll receive everyone’s workout data directly to make analysis easier.

Heal Your Anxiety with Exercise with Brain-Body Therapy

The science is clear: physical exercise works wonders in treating anxiety and stress. Even a single workout is enough to lower your stress levels and improve your mood, so imagine what consistent physical movement will do. 

If you (or your loved ones) have been suffering from anxiety or chronic stress, you are who Brain-Body Therapy’s workout program is designed for. Sign up today and take the first step towards better mental health.

Breathing Exercises for Anxiety FAQs

Why does anxiety affect breathing, and how do breathing exercises help?

When you’re anxious, your body goes into fight-or-flight mode and starts supplying more oxygen to your muscles to help you fight. This is what causes the shortness of breath associated with anxiety. Breathing exercises reduce your anxiety by shifting your body to the rest-and-digest mode.

What is the best breathing exercise for anxiety?

Box breathing, 4-7-8 breathing, and cyclic sighing are the best deep breathing exercises for anxiety.

How do you do box breathing for anxiety?

Inhale through your nose for 4 seconds, hold your breath for 4 seconds, exhale through your mouth for 4 seconds, and hold your breath again for 4 seconds.

How do you do 4-7-8 breathing for anxiety?

Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale through your mouth for 8 seconds.

What is cyclic sighing and how does it reduce anxiety?

Cyclic sighing is where you inhale deeply through your nose, take a shorter, second inhale, and then slowly exhale it all out. It reduces your heart rate, promotes better mood, and lowers your cortisol.

Can I do breathing exercises for anxiety before bed to help me sleep?

Yes, doing 5 minutes of calming breathing exercises for anxiety before bed reduces stress and muscle tension, and helps you sleep better.

How can family members, employers, or universities support someone with anxiety through Brain-Body Therapy’s programs?

You can support your loved ones, employees, or students with anxiety by gifting them a subscription to Brain-Body Therapy’s personalized anxiety workout program. Sign up to learn more.