How to calm anxiety? BREATHE!

Even the U.S. Navy uses this method to reduce stress, so GIVE IT A TRY! Calm your anxiety with this easy and quick breathing technique!

Inhale slowly for four seconds, hold for four seconds, and exhale for six seconds. Repeat this process 10 times.

Deep breathing instead of shallow breathing

There are two ways of breathing. In a normal state, a person breathes from the abdomen, but under stress, breathing is getting more shallow, concentrated in the upper chest.

Abdominal Breathing: This is the natural, healthy way we breathe in a relaxed state. When you take a deep breath, your diaphragm contracts, allowing your lungs to fill from the bottom up. This causes your abdomen to expand as your lungs draw in oxygen-rich air. Abdominal breathing is not only efficient but also calming, as it engages the parasympathetic nervous system, promoting a sense of peace.

Shallow Breathing: When stress rears its head, our breathing patterns often shift. Shallow breathing is a hallmark of anxiety and tension. In this mode, you breathe more from your chest, with minimal engagement of the diaphragm. This type of breathing can exacerbate stress and anxiety, leading to increased heart rate, rapid breathing, and elevated cortisol levels.

More on different types of breathing techniques to reduce anxiety

Calm the Parasympathetic Nervous System: Your Key to Calmness

If you practice breathing techniques, you activate the parasympathetic nervous system, which helps you to calm down. The slower and deeper you inhale the air, the easier it is for you to relax and calm your anxiety. The role of the parasympathetic nervous system is to slow down, and calm down the body – it lowers heart rate, slows down breathing and lowers cortisol level.

Daily Practice for Lasting Benefits

Consistency is key when it comes to reaping the benefits of breathing exercises for anxiety reduction. By making them a daily practice, you create a reservoir of calm that you can tap into whenever anxiety strikes.

Have you tried progressive muscle relaxation to calm yourself? Try it here!

So the easiest way to regulate your nervous system is by breathing. How cool! Next time if you experience intense anxiety, start to use this deep breathing technique to calm yourself down.

Incorporate these breathing exercises into your daily routine, and you’ll find yourself better equipped to navigate life’s challenges with a greater sense of calm and control. Remember, the power to reduce anxiety is as close as your next breath.