Two Simple Breathing Techniques for Anxiety

So, stress and anxiety getting the best of you? That’s ok and perfectly normal, especially in this social and political climate! However, we don’t want that to continue for longer than necessary.

Here are two of my favourite techniques that can be used at almost any time and without anyone else noticing what you’re doing! For example, do you have a big meeting at work or are you dealing with someone who really pushes your buttons? You can fit these techniques in invisibly and help lower your stress in the moment.

You can also use these as part of a more focused mindfulness/meditation practice and do these regularly for a few minutes a day, which is a great way to help regulate your nervous system and switch more regularly into your parasympathic nervous system.

1.     Box Breathing

Did you know Navy Seal’s famously use this to keep calm? It’s also so simple you can teach this to children! Keep in mind simple doesn’t mean it’s not effective!

Here are the steps:

You’ll be breathing in and out through the nose.

Breathe in for a count of four.
Hold for a count of four.

Breathe out for a count of four.

Hold for a count of four.

Repeat as many times if you like.

 You can, if you’d like, visualise yourself moving up and down the sides of a box as you breathe if you find that helps to focus you (hence why it’s called Box breathing, because it has all equal breaths or sides).

2.     Diaphragmatic Breathing

This very simple technique is about slowing down your breathing rate and re-training yourself to breathe deep into the belly, instead of shallow breathing.

Here are the steps:

To begin with, Inhale (through the nose) for a count of 4 and make sure you breathe down into your belly.

Pause and hold for a count of two.

Exhale nice and slow (through your mouth), making a soft “ahhhh” sound for at least double your inhale. For example, if you breathed in for a count of 4, you’ll want to exhale for a count of 8 (or more).

Repeat a few times.

This is one where you may want to close your eyes and feel your breath going down into your belly, and then focus on the soft “ahhh” sound as you exhale. If you’ve ever done a yoga class, you might know the exhale sound as the “ocean” or “ujjayi” breath.

Also, if you’re struggling to breath in for 4 and out for 8 (if you’re super stressed for example or are not used to any form of deep-belly breathing), try for 3 and 6, or 2 and 4. Make it your own!

Why do these techniques work?

 Both these breathing techniques help bring the body back to a state of equilibrium. Apart from helping to flood the body and brain with more oxygen, they also help regulate your heart rate and bring you back into a parasympathetic state or the “rest and digest” state, instead of acting in the sympathetic nervous system or the “fight or flight” state. They also help act on the Vagus Nerve, which is a part of our nervous system that helps us regulate between the two states.

I like to think of Parasympathetic = “P” for Peace

And Sympathetic = “S” for Stress.

And there you go!

The more you practice deep belly or paced breathing, the more likely you are to remain for longer periods of time in the peaceful parasympathetic nervous system, even if things do get hairy!

P.S – Want to learn more about what’s setting off your anxiety or stress, or need other tools to help manage it? Counselling appointments (for Australian residents), including limited after-hours appointments, are currently available. Book here.