When you’ve been stressed and anxious, how many times has someone told you to “take a deep breath”? This is not just a flippant piece of advice! Taking deep breaths can go a long way into help reduce feelings of stress and anxiety. But why is deep breathing actually effective? And how do you go about practicing taking deep breaths?

A person laying outside with a calm expression on their face representing taking deep breaths as a technique to reduce anxiety. You can see the left half of their upper body. They are masculine presenting with brown skin, wearing a hoodie and jacket

Why Deep Breathing?

When we are feeling anxious or stressed, our body responds in a number of ways, primarily by entering a “fight or flight” state. Our anxiety leads our bodies to think they need to prepare for some imminent threat or danger. This can lead to increased heart rate and blood pressure, tense muscles, and, most relevant to deep breathing, shallow or rapid breathing.

Deep breathing helps you to work against the “fight or flight” reflex within your body. Taking slow, controlled, deep breaths helps to convince your body that you are not actually in immediate danger. Therefore, taking deep breaths can also help to decrease your heart rate and relax your muscles as well.

In my view, one of the wonderful parts about deep breathing, and why it is so commonly used to help reduce feelings of anxiety, stress, and panic, is because it can be done anywhere and at any time. It doesn’t matter if you are at home, about to give an important presentation, in a car, or at the grocery store. Taking deep breaths can be done quickly and with no need for preparation or other materials. Take in a deep breath right now. You may even start to feel slightly different just from taking one deep breath.

5 Deep Breathing Techniques to Reduce Anxiety

There are a lot of different deep breathing techniques that can help to reduce anxiety, stress, and panic. When learning a new technique, I recommend practicing it at times when your anxiety is not at it’s peak, this will allow you to better learn and practice the technique. Practicing deep breathing at times when your anxiety is lower will also help you to remember to breathe deeply when your anxiety is higher. As you are practicing, feel free to close your eyes or keep them lightly open if this feels more comfortable for you. Here are five different deep breathing techniques to practice:

Belly Breathing

Start in a comfortable position, this could be sitting, standing, or lying down. Place one hand on your belly, just below your ribcage and the other hand on your chest. Slowly, take a deep breath in through your nose and into your abdomen. You should notice the hand on your stomach start to rise as your belly expands, but the hand on your chest should not raise as much and remain relatively still. Exhale through your mouth slowly while pursing your lip, noticing as your belly lowers. Repeat this process a few times.

4-7-8 Breathing

4-7-8 breathing, uses similar techniques to belly breathing, but with specific counts which some people can find helpful in maintaining focus on their breathing. Start in a comfortable sitting position. Start by breathing in slowly through your nose for a count of 4 seconds. Next, you will hold your breath for a count of 7 seconds. Then, exhale slowly through your mouth for 8 seconds. Purse your lips and exhale the breath forcefully so that it is making a “woosh” sound as you exhale. Repeat this cycle 4 times. *Tip: if you find yourself becoming lightheaded or unable to breath for the 4-7-8 counts, start with cutting the times in half. Breathe in for 2 seconds, hold your breath for 2.5 seconds, and breathe out for 4 seconds.

Box Breathing

Box breathing uses similar techniques to belly breathing as well, but with slightly different counts than the 4-7-8 breathing which some can find more helpful or more doable if the longer breath counts of 4-7-8 are difficult. Start in a comfortable position, this could be sitting, standing, or laying down, with a straight back and open chest. Start by breathing in through your nose for a count of 4 seconds. If it helps you focus on your breathing or feels comfortable, you can bring a hand to your stomach to feel your stomach rising as you breathe in. Then hold your breath for a count of 4 seconds. Next, exhale through your mouth for a count of 4 seconds. And finally, hold your breath for a count of 4 seconds. Repeat these four steps as many times as you want.

Mindful Breathing

Many deep breathing techniques focus on modifying your breathing, often slowing it down. Mindful breathing instead just brings focus to your natural, normal breathing. Start in a comfortable position and bring your attention to your breathing. Breathe in and out normally, focusing on each inhale and exhale. It can be helpful to bring your attention to a physical aspect of your breathing, such as noticing how the air feels on your nostrils as you inhale and exhale or the rising and falling of your belly. Your mind will wander to other things (it’s natural for your mind to wander!). When you notice your mind wandering, gently bring your attention back to your inhales and exhales or these physical sensations associated with your breathing. If you are noticing your mind is feeling particularly busy, you can also count each breath to help bring your attention to your breathing. Mindfully breathe for a few minutes, gently bringing your attention back to your breathing as needed.

Alternate Nostril Breathing

Alternate nostril breathing is also known as nadi shodhana pranayama and is commonly used in yoga practices. Start in a comfortable sitting position with a straight but relaxed back. Take your dominant hand and put your pointer and middle finger down. If this is uncomfortable, you can also put your ring finger down.

If your right hand is your dominant hand: You will start by gently placing your thumb over your right nostril to close it. Take a slow breath in through your left nostril. Next, take your ring or pinky finger and gently cover your left nostril while releasing your thumb from your right nostril. Exhale slowly through your right nostril. Keeping your ring or pinky finger on your left nostril, take another slow deep breath in through your right nostril. Then place your thumb on your right nostril and release your left nostril and breathe out slowly. Repeat by taking a slow deep breath in through your left nostril. Continue repeating and breathing for as long as you like.

If your left hand is your dominant hand: You will start by gently placing your thumb over your left nostril to close it. Take a slow breath in through your right nostril. Next, take your ring or pinky finger and gently cover your right nostril while releasing your thumb from your left nostril. Exhale slowly through your left nostril. Keeping your ring or pinky finger on your right nostril, take another slow deep breath in through your left nostril. Then place your thumb on your left nostril and release your right nostril and breathe out slowly. Repeat by taking a slow deep breath in through your right nostril. Continue repeating and breathing for as long as you like.

Therapy for Anxiety in Lexington, Kentucky

Next time someone offers you the advice of taking a deep breath, use this as a reminder to practice one of these techniques and do take a deep breath in. Deep breathing can be helpful in reducing symptoms of anxiety, stress, and panic. However, therapy for anxiety can also help to build and refine these practices, learn additional coping strategies, and gain further understanding and awareness into your experiences of anxiety. If you are wanting to learn more about deep breathing or better understand your experiences of anxiety, you can reach out to me at carolyn@carolynmeillerphd.com or request an appointment here. I offer virtual therapy to adults throughout Kentucky.

Dr. Carolyn Meiller is a licensed psychologist in Kentucky specializing in therapy for anxiety. She is a White, cisfemale, queer therapist who has a larger body and brown curly hair. She is seen in a red shirt, smiling against a grey brick wall — About the Author:

Dr. Carolyn Meiller is an anxiety therapist in Lexington, Kentucky. She works with adults virtually in her private practice to help understand their experiences of anxiety, develop new strategies and coping skills to navigate their anxiety, and ultimately, lead more fulfilling and authentic lives.

Five Deep Breathing Techniques to Reduce Anxiety and Regain Calm