BREATHWORK FOR MANAGING ANXIETY
Anxiety can strike at any time. Luckily, there is one anxiety management tool that we always have with us. It’s free, easily accessed, and no one even needs to know we’re using it. Our breath. Simple breathing exercises, when practiced consistently, can have a surprisingly large impact on anxiety levels.
Why Do Breathing Exercises Work?
First, let’s consider what is happening in the brain when we are anxious. While this is a complex question and one that researchers are still working to understand, we know that the amygdala, a structure within the limbic system that is often referred to as the “fear center” of the brain, is overactive when we are experiencing anxiety. The distress signals that the amygdala sends out in response to perceived threat seem to overpower the prefrontal cortex, which is the rational, thinking part of our brains. Our bodies become physically activated as our brains release stress hormones and our ability to think clearly and reasonably assess threat is impaired.
Breathwork can activate the parasympathetic nervous system. The parasympathetic nervous system has a calming effect on the body through actions like lowering blood pressure and reducing the levels of stress hormones in the bloodstream. The prefrontal cortex is able to come back online, and we regain access to our reasoning and problem-solving abilities.
The healing power of the breath has been recognized for thousands of years. Breath-focused practices are a part of many ancient cultures, philosophies, and religions, including Taoism, Buddhism, Shamanism, Christianity, and Yoga. Modern breathing practices are continuations and adaptations of these traditions.
Practices to Try
Anxiety tends to make our breath quicker and shallower. To counteract this, breathwork strategies for anxiety relief focus on deliberately slowing and deepening the breath. My favorites are:
Diaphragmatic breathing. Place your hands on your belly. Breathe in slowly through your nose, inhaling all the way into your belly so that your hands rise. Take a brief pause at the top of your inhale. Exhale slowly through your nose or through pursed lips. Repeat.
Elongated exhale. Breathe in through your nose for a count of 4. Breath out through your nose or through pursed lips for a count of 8. Repeat. Note that you might need to work your way up to the count of 8. Try starting with exhaling for a count of 5 then increasing the length of your exhale as it feels comfortable. You don’t want to feel like you’re gasping for air.
Bee breath. Breathe in through your nose. As you breathe out through your nose, make a soft humming sound (it will sound something like the buzzing of a bee). Repeat. Feel free to experiment with other vocalizations on your exhale, like “ooh” or “ha” to see what feels best for your nervous system.
Nadi Shodhana. This is an ancient pranayama technique that is also known as alternate nostril breathing. See here for a guided practice to help you get the hang of it.
Tips for Success
Countless clients have told me that they have tried breathwork and that it doesn’t help them. While breathwork won’t make anxiety disappear, it will help regulate your physiology and promote a calmer nervous system over time. To make sure you get as much benefit as you can from breathwork practice, I suggest:
Experimenting with techniques. Different bodies resonate with different practices. Try several different breathing exercises and ultimately narrow down to one or two favorites.
Practicing often. Don’t wait until you’re borderline panicking to try breathwork. Utilize your preferred breathing practices throughout your day, like by taking three diaphragmatic breaths before you switch tasks at work. In addition to these mini breathing sessions, if you can find 5-10 minutes in your day to dedicate to breathwork, that’s an added bonus. The consistency will both serve to regulate your nervous system on an ongoing basis and create the muscle memory for these practices so they are accessible when you need them most.
Pairing with mindfulness. When you’re doing breathing exercises, invite your focus to rest on the sensations of breathing. You will get distracted – simply redirect yourself back as often as needed.
And for those periods of life when breathing practices are not enough on their own, anxiety therapy can provide the additional support you need. If you’re experiencing one of those times, contact me today to get started.
Please note: This content is for informational and educational purposes only. It is not a substitute for professional diagnosis or treatment. Always seek the advice of a licensed mental health provider or other healthcare professional for guidance related to your specific mental health or medical concerns.
