Hey there fam!
If you’re new here and haven’t read anything about me and my struggle with my anxiety, I suggest you start here.
If you’re here because you also struggle with anxiety…then hello! Keep reading for my tips and tricks on how to deal with the rollercoaster of what anxiety is.
As far as I’ve come in my journey with anxiety, there are still days where I struggle with it. Sometimes I don’t sleep as much as I should or my diet has been really poor. Sometimes I just have a lot going on and my mind moves a million miles a minute. Sometimes life is just fucking rough and I’m going to feel anxious about it. However, learning to accept my anxiety has made it manageable for me.
Here is the thing, the reason why I’m able to manage my anxiety is because now I’ve learned what tools to use when I begin to feel anxious.
To name a few of the tools that I use to throw a wrench when my anxiety acts up: meditation, exercise, mindfulness, self-love, a healthy diet.
(^ Did you catch my pun? ^)
And probably one of the most life-changing tools that I learned while going to cognitive behavioral therapy: Breathing Exercises.
Breathing exercises help the physiological effects of anxiety by slowing down the heart rate. This helps regulate the nervous system and prevents stress hormones like cortisol and adrenaline from being released into the body.
Below are three of my favorite breathing exercises
I would recommend practicing for at least 10-15 minutes a day.
Diaphragmatic Breathing
I like to call this belly breathing because it sounds better than diaphragmatic breathing but that’s just me! Call it what you want.
This is actually how we should be breathing all the time but many of us breathe from our chest instead. It’s very common to hear the term “belly breathing” in yoga or meditation classes!
How To:
Inhale slowly while concentrating on the rise of your belly.
As you exhale notice the falling of your abdomen.
If you’re having difficulty with this one, place one hand on your stomach (above your belly button) to help guide you.
Alternate Nostril Breathing
I shouldn’t have to tell you this but WASH YOUR HANDS before you start touching your face. (*mom voice*)
This breathing exercise might feel a little funky at first but it’s actually the one breathing exercise that gave me the quickest results when I began experimenting with the breath.
How To:
Take the right pointer finger and place it over your right nostril and press your finger inward.
Take a deep inhale.
Before you exhale, pause.
Continue to hold your breath.
Switch to the left pointer finger to your left nostril and press inward.
Now exhale slowly.
Repeat.
4-4-4 Breathing
This breathing technique is actually used by the Navy Seals to help with their mental resilience. Obviously, being on the front lines of danger can cause some serious anxiety.
I really struggled with this breathing exercise in the beginning. I tend to freak out when I have to hold my breath. After a few weeks of practice, I decided I have a preference for 3 counts instead of 4. Do whatever works best for you!
I like to utilize this exercise in a lot of situations to help bring me “back down to Earth” whenever my brain decides to go rapid-fire on what could potentially go wrong.
I’m pretty sure doing the alternate nostril breathing would look pretty crazy during meetings or at restaurants so I’ve learned to use 4-4-4 during those public high-anxiety situations.
How To:
Breath in slowly for a count of 4.
Hold for a count of 4.
Exhale slowly for a count of 4.
Repeat.
Even though it is a simple exercise, remember to the purpose is to SLOW. IT. DOWN.
Don’t rush it.
Let me know in the comments down below if you practice breathing exercises!
***DISCLAIMER: These breathing techniques should not substitute for medical advice from a healthcare professional. If you are suffering from any medical issues, you should contact your primary care physician to see if these exercises are right for you and your condition.***
These breathing exercises are incredible! You’re awesome. I will try these. Thank you!
Yay! Yes, totally try them out and let me know how they work out for you! Thanks for the lovely feedback. 🙂
Love these! We do it in yoga classes too, in fact, sometimes I purposely choose the classes where I know the teachers like to start or end with breathing exercises. Feels sooooo good =)
Hey girl! I love when yoga teachers begin and end the classes with breath work. It’s so relaxing and always set a great tone for the rest of the day.
I love how detailed your instructions are for these exercises Bree, will definitely have to try these out!
Hi Emma! Glad you found the instructions helpful! Let me know how it goes!
I don’t think people realize how useful these simple exercises can be! I use belly breathing all the time 🙂
I agree! They were such a game changer for me when I was in the thick of my anxiety!
Loved to hear about other techniques to cope especially focused on breathing!
4-4-4 breathing is my go-to when I’m feeling overwhelmed. I’m excited to try out the other two! Thank you for sharing!
Hey Carley! Yesss girl! 4-4-4 is the best! Took me awhile to master but I love it!
I love these tips! I’ve struggled with anxiety my whole life and these are very helpful! Thank you thank you thank you! (:
Me too :)?
Love these! The belly breath is my favorite. I actually teach it’s in my yoga classes sometimes.
That’s awesome to hear!!! Belly breathing is my favorite reminder.
These are great! My favorite is the 4-4-4 breathing! I had been using a count of 5 to inhale and a count of 5 to exhale, but I like this much better. For some reason, it feels less rushed.
That’s awesome! One of my therapists had recommended 3-3-3 but 4 just felt like the right number for me. I love how you can modify it to fit whatever works best 💕
These are great tips. My problem is remembering them while going through it. I need a reminder ❤️
Hey girl! I totally feel you. I would recommend doing the breathing exercises around the same time everyday – even when you’re not having anxiety. Part of lowering our anxiety levels comes from doing exercises BEFORE we have that feeling of anxiety. Hope that helps! Xo
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