Breathing Techniques for Anxiety Attacks

Effective Breathing Techniques for Anxiety Attacks 

During a panic attack, focusing on your breathing can help restore control and calm. Here are some highly recommended techniques: 

Diaphragmatic Breathing 

In general, Diaphragmatic breathing can help slow your heart rate, decrease your need for oxygen, and use less effort and energy to breathe. Here’s how to practice diaphragmatic breathing to help shortness of breath during anxiety attacks: 

• Sit or lie comfortably. 

• Place one hand on your chest and the other on your abdomen. 

• Inhale slowly through your nose, allowing your abdomen to rise, not your chest. 

• Exhale through your nose or mouth, tightening your stomach muscles. 

• Practice daily for 5 to 10 minutes. 

Exhale Longer Than You Inhale 

Inhaling deeply may not work for you. While inhaling is actually linked to the sympathetic nervous system – which controls the fight-or-flight response – exhaling is linked to the parasympathetic nervous system, which influences our body’s ability to relax. Taking too many deep breaths too quickly can cause you to hyperventilate, which decreases the amount of oxygenated blood that flows to your brain and can induce further anxiety. 

Instead, try to do the opposite: 

• Inhale deeply but exhale for a longer duration, such as exhaling for six seconds while inhaling for four. 

• This technique can help manage hyperventilation and induce relaxation. 

• Practice for five minutes during anxiety attacks. 

Belly Breathing 

Similar to diaphragmatic breathing, belly breathing requires you to inhale with your belly rather than your chest. 

• Place one hand on your chest and one on your abdomen. 

• Inhale through your nose, allowing your stomach to rise while keeping your chest still. 

• Exhale through pursed lips, engaging your abdominal muscles. 

• Practice for up to 10 minutes daily. 

Breath Focus 

The purpose of these techniques is to focus on your breathing. The more you focus, the more control you will gain, and the better you’ll feel. While practicing the exercises we mentioned above, we also encourage you to engage in breath focus. You can do this by: 

• Pay attention to your breathing and body sensations. 

• Inhale deeply through your nose and focus on how your body feels. 

• Exhale slowly, visualizing releasing negative energy. 

• Practice for up to 20 minutes daily. 

Equal Breathing 

Equal breathing is a technique that originates from pranayama yoga. This practice requires you to inhale for the same amount of time you’re exhaling. You can practice this breathing exercise for anxiety while either sitting up or laying down. When you do, follow these steps: 

• Inhale and exhale for the same duration (e.g., four counts each). 

• Focus on the sensation of breathing evenly. 

• Practice in a relaxed position, either sitting or lying down. 

Resonant Breathing 

Also called coherent breathing, resonant breathing can help you relax in moments of anxiety. Try it out: 

• Breathe in through your nose for six seconds, then exhale slowly for six seconds. 

• Avoid overfilling your lungs with air. 

• Practice for 10 minutes daily. 

Lion’s Breath 

Unlike the other breathing techniques for anxiety attacks we’ve mentioned, this one involves exhaling forcefully. Follow these steps and try it out for yourself: 

• Kneel or sit comfortably. 

• Inhale deeply through your nose, then exhale forcefully through your mouth while vocalizing "ah" and sticking out your tongue. 

• Repeat up to six times, adjusting leg positions if needed. 

Alternate Nostril Breathing 

Alternate nostril breathing is another common breathing tool for anxiety and should be practiced in a comfortable place while sitting and stretching out your spine and opening up your chest. Rest your left hand in your lap and raise your right hand. Then rest the pointer and middle fingers of your right hand on your forehead in between the eyebrows, almost as if you were making a fin on your forehead with your hand. 

• Use your right thumb to close your right nostril, inhale through your left nostril. 

• Close your left nostril with your right ring finger, exhale through the right nostril. 

• Inhale through the right nostril, then switch and exhale through the left. 

• Repeat up to 10 times, focusing on the rhythm of your breath. 

For individuals in the Seminole area seeking support, our behavioral health center in Seminole, FL offers anxiety disorder treatment, including residential treatment designed to address anxiety and substance use.