What is anxiety?
Learn more about anxiety – how common it is, as well as the signs and symptoms of anxiety. Discover when normal worry becomes anxiety and find effective coping strategies.
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Breathing exercises for reducing stress and anxiety
Breathing exercises are a simple tool to help reduce stress and anxiety. Here are a couple you can try.
How do stress and anxiety affect your breathing?
When you’re feeling stressed or anxious, your body can shift into ‘fight or flight’ mode. It’s a survival response that helps you react quickly when you’re in real danger. These days, though, it’s more often set off by everyday stressors like a disagreement, work pressure, or a traffic jam.
In this state, your breathing tends to become quick and shallow, and your heart rate rises, which can make feelings of stress and anxiety worse. When you’re relaxed, your breathing is slower and more even.
Breathing exercises are a simple way to interrupt a shallow breathing cycle. By slowing your breath down, you can help bring your body and mind back to a calmer state.
What are some deep breathing benefits?
Studies have suggested that deep breathing is associated with an improvement in mood, focus and less stress1.
When you do breathing exercises, you may notice:2
- increased feelings of calm and wellbeing
- reduced levels of stress hormones in your blood
- lowered blood pressure and heart rate
- increased physical energy
- more balanced levels of oxygen and carbon dioxide in your blood.
Easy breathing techniques for stress and anxiety
There are many breathing techniques you can practise. Below are two examples you can try.
Count your breaths
The easiest breathing technique to start with is to count your breaths.
- Count 1 as you inhale.
- Count 2 as you exhale.
- Count 3 as you inhale.
- Count 4 as you exhale and so on.
When you’re doing the exercise, make sure you notice your breaths and the counting. If your mind wanders, gently guide it back to your breath and the counting.
You can set a timer on your phone beforehand or do a few repetitions of steps one through four.
Box breathing
Box breathing, also known as square breathing, is another fairly easy breathing exercise for stress and anxiety.
- Find a quiet environment where you can focus on your breathing.
- Slowly inhale for a count of 4.
- Hold your breath for a count of 4.
- Slowly exhale for a count of 4.
- Wait for a count of 4 and repeat.
If four seconds is too hard to start with, you can try two seconds.
Repeat the exercise a few times until you start to feel relaxed. This exercise slows your breathing down and may help you feel calmer throughout your body.
When should you do deep breathing exercises?
You can practise deep breathing regularly, and in times of stress, to calm your body and mind. Do these exercises whenever you need to relax and lower your stress levels. By being mindful of your breath, you may notice reduced stress and anxiety and feel calmer inside and out.
Get some help
If you’re finding it difficult to focus on your breath, there are lots of apps you can try. Popular apps include the free Australian app Smiling Mind, as well as Headspace and Calm.
If you’re still feeling stressed or anxious after trying deep breathing exercises, don’t be afraid to ask for help. Talking to your GP or a health professional will give you more ideas of how to reduce stress and anxiety in your life.
