woman breathing deeply with eyes closed

Can Breathing Exercises Truly Aid in Managing Anxiety?

You’ve probably heard the advice to take a deep breath if you’ve ever felt anxious. Come to find out, there’s a good reason behind this suggestion, as breathing exercises are a healthy way to cope with anxiety (via Mayo Clinic).

How you breathe affects your entire body, which is why it’s important to be aware of how you are doing it. Deep breathing is one of the best ways to help your body relieve tension. According to experts, when you take a deep breath, you are telling your brain to relax, which in turn delivers the message to your body (via University of Michigan Medicine). Taking deep breaths when you feel stressed can decrease high blood pressure and a rapid heart rate.

On the other hand, shallow breathing, which uses the chest muscles instead of the diaphragm to do most of the breathing, can increase stress because the lower part of the lungs do not receive enough oxygen. This lack of oxygen often leads to stress and anxiety (via Harvard Health Publishing).

Many forms of breathing exercises work to lower anxiety. Some of them involve movement, but others are quite simple and can be done almost anywhere.

Deep breathing techniques to relieve stress

man relaxing on mat

One way to lower anxiety is to focus on your exhalation while taking deep breaths. According to Healthline, exhaling is the part of breathing that signals the body to relax. Begin with a thorough exhale and let your lungs fill back up naturally for several minutes.

Another way to manage anxiety is to practice diaphragm breathing, which allows your lungs to fill completely with oxygen. A good way to practice this exercise is to lie down on your back with one palm on your chest and one on your belly. Inhale by using your stomach muscles while keeping your chest still. Practice for ten minutes a few times a day.

See Also:  The Link Between Blue Eyes and a Major Health Issue

Sitting quietly and breathing deeply while focusing your attention solely on your breath for about 20 minutes can also calm rattled nerves.

So the next time you feel a wave of anxiety coming on, take some time to de-stress by taking some deep breaths.

If you or someone you know is struggling with mental health, please contact the Crisis Text Line by texting HOME to 741741, call the National Alliance on Mental Illness helpline at 1-800-950-NAMI (6264), or visit the National Institute of Mental Health website.

Lesa O'Leary
Lesa O'Leary

Lesa is a dynamic member of OzHelp’s Service Delivery Team as the Service Delivery Team Leader and Nurse. She has been with OzHelp for five years and believes in leading by example. Lesa has experience in the not-for-profit sector, as well as many roles throughout different industries and sectors, including as a contractor to the Department of Defence. She has expertise in delivering OzHelp’s health and wellbeing programs and engaging with clients in a relaxed and comfortable manner that aligns with the organisation’s vision and objectives.

Lesa has a Certificate 4 in Nursing from Wodonga Tafe, Certificate 4 in Mental Health from Open Colleges, and is currently undertaking a Certificate 4 in Training and Assessment from Tafe NSW. For the past few months Lesa has been an Education and Memberships committee member of the ACT Branch of the National Association of Women in Construction (NAWIC).