Breathing Exercises to Calm Anxiety and Panic

Breathing Exercises to Calm Anxiety and Panic

You Got This. Just Breathe. 

In this unprecedented time, life is seriously scary.  And we can very quickly become overwhelmed.

So where do you start to look after yourself?

Your mental wellbeing.

Real practical skills to help you relax to help to manage your anxiety in the current circumstances.  To help you function in your day to day activities.

Because being present in the moment helps you:

  • be productive in your work
  • a supportive parent
  • make informed decisions about your well-being.

But poor breathing habits can make it harder for you to cope with stressful situations.

That’s why you need to be aware of your breathing.

Practicing normalizing your breaths:

  • quietens your mind
  • relaxes your body
  • helps your well-being.

Breathing for relaxation can be learnt in minutes and the benefits are immediate.

By calming you down through distraction and gain a sense of control.


Alternate Nostril Breathing

You can practise this any time you feel comfortable.

It can also be used on its own or part of a mediation breathing.

This method is beneficial for:

  • Reduces Anxiety
  • Quietens the mind
  • Improves attention
  • Helps to manage stress in your everyday life.
  • Improves well-being
  • To sufferers of tension & sinus headaches.

First, relax your body. Let your shoulders hang loose

  • Close the right nostril
  • Inhale with your left nostril for 3 seconds
  • Hold your breath for 1 second.
  • Close your left nostril exhale for 3 seconds
  • Hold for 1 second
  • Inhale left nostril for 3 seconds
  • hold for 1
  • Exhaling on your Right for 3 seconds
  • This is one cycle.
  • Continue for 5 minutes.

The Box Breathing Technique

This technique resets your breath and allows you to take control when you feel panic.

Each side of the box takes 4 seconds to complete.

Side 1. Breath in for 4 seconds

Side 2. Hold your breath for 4 seconds

Side 3. Exhale slowly through your mouth for 4 seconds

Side 4. Hold your breath for 4 seconds.

The 4-7-8 Relaxing Breath Technique.

  • Put the tip of the tongue behind your teeth.
  • Inhale quietly through your nose for 4 seconds
  • Hold your breath for 7 seconds
  • Exhale slowly over 8 seconds through your mouth. Pursing your lips, making a whooshing sound.
  • You can do this for three phases.

If you need help to manage your anxiety or any other emotional difficulty you can get in touch.  I offer online Consultations using WhatsApp Video call or Zoom (all I need is your email).

You can join my free Facebook group called A Space To Be.  It is a safe space for you to talk openly about how you are feeling with like-minded people.  No formal counselling takes place.

Diane Woolrich is a Counsellor and Hypnotherapist.  She helps people live a life that is true to themselves by changing their negative thoughts and behaviours. To be able to fulfil their true potential.