Anxiety Breathing Techniques That Bring Relief

Anxiety has become a global mental health challenge that is experienced daily by an increasing number of people. It can manifest as heaviness in your chest, racing thoughts, or a sudden feeling of doom that seems to come out of nowhere. Given its prevalence, today we are sharing anxiety breathing techniques to bring you relief and help you develop emotional resilience over time.

In Canada, approximately 20% of adults experience an anxiety disorder and among those aged 15 and over, 5% have reported symptoms of generalized anxiety disorder.  Further, generalized anxiety disorder has doubled since 2012 with women being twice as likely to experience anxiety compared to men.  

In addition, half of those living with an anxiety disorder are seeking treatment from a therapist or counsellor.  And many therapists utilize one or more healing approaches to support their clients.  While therapies such as cognitive behavioral therapy or EMDR therapy are available and very effective, learning simple breathing techniques can be a great way to help you relax and calm your nervous system whenever necessary.   

Understanding Anxiety

Anxiety affects both mind and body. It’s more than just feeling nervous; it’s a persistent feeling of unease that can interfere with daily life. Further, it’s your brain’s way of staying alert to danger even when there is no obvious threat to your safety. Being in this state for too long can become exhausting and cause other problems such as a suppressed immune system.  

Common anxiety symptoms include:

· Rapid heartbeat, chest tightness, or breath shortness

· Sweaty palms, trembling hands, or chills

· Racing thoughts, difficulty concentrating, or irritability.

· Digestive upset

Effective Breathing Techniques to Relieve Your Anxiety

When anxiety strikes, breathing is often the first thing to change. Breathwork offers an effective way to help slow breathing, calm the nervous system, and bring the body back into balance.

Although anxiety counselling offers deeper therapeutic support, you can use these techniques anytime to reduce anxiety symptoms and feel more grounded:

1. Box Breathing

Also known as square breathing, it is a simple yet powerful technique in which you exhale for four seconds, keep your lungs empty for four counts, inhale to a count of four, and hold the air in your lungs for four seconds, forming a mental box.   Not only does this technique foster calm and focus, it’s also helpful at resetting the nervous system.

2. 4-7-8 Breathing

Made popular in the west by Dr. Andrew Weil, this breathing exercise involves inhaling through the nose for four seconds, holding the breath for seven counts, and exhaling gradually through the mouth for eight seconds. This prolonged exhale activates the parasympathetic nervous system, making it perfect for anxiety management at night by helping you to reduce racing thoughts and fall asleep faster.

3. Belly Breathing

Belly breathing encourages deep full breaths by engaging the diaphragm. You lie down or sit, place one hand on your chest and one hand on your belly, then inhale through your nose for the belly to expand and exhale thoroughly through your mouth, allowing your belly to contract again.  

This breathing method reduces tension and improves oxygen flow throughout the body. It’s a technique that is easy to remember and you just need to be intentional about taking slow deep breaths.

4. Equal Breathing

This method fosters balance by inhaling and exhaling for an equal count, such as four seconds in and four seconds out. This technique helps regulate breathing and trains the body to maintain a sense of calm. The mind slows down; thoughts become more manageable, and emotional regulation improves.

5. Coherent Breathing

Also known as resonant breathing, it is a slow, even breath through the nose, about six seconds in and six out, that may be continued for up to 10 minutes. Similar to equal breathing, it syncs your breath with your heart rate and with regular practice, it helps to create long-term resilience to anxiety.

6. Lion’s Breath

Lion’s Breath is a breathing exercise known to those who practice yoga in which you inhale deeply through the nose, spread your mouth wide, stick out your tongue, and exhale while vocalizing a ‘ha’ sound.

This strong release stimulates the throat and facial muscles, eases jaw tension, and brings energy into the body. It is a great way to release stress when your anxiety feels bottled up or trapped.

7. Alternate Nostril Breathing

Another breathing technique that is common in yoga classes is alternate nostril breathing. This involves closing one nostril with your thumb, inhaling through the open nostril, and switching sides to exhale through the other, continuing in this alternating pattern for several minutes.

This practice helps balance the left and right hemispheres of the brain, resulting in mental clarity and emotional harmony.

Additional Support for Healing Your Anxiety  

If you feel like you need additional support, Wild Sage Therapy offers anxiety counselling for millennials and Gen Z in Richmond Hill, Thornhill, Toronto, and other surrounding areas. We create a supportive space where you can explore what’s behind your anxiety and learn practical ways to handle it.

To learn more, contact Wild Sage Therapy today and book our free consultation!