4 Breathing Exercises to Relieve Anxiety in 10 Minutes

Most people donít realize how powerful breathing is. You can use different breathing techniques to relieve anxiety and boost energy levels. And the best part of deep breathing is that the results are instant. In 10 minutes youíll feel more calm and energized.

Donít wait until youíre anxious to use breathing exercises. Research shows that using these techniques regularly can reduce stress and lower blood pressure.

Here are breathing techniques that relieve stress in minutes.

1. The 4-7-8 breathing exercise

This exercise can be performed on different positions but youíll get the best results if you perform it while sitting Ė keep your back straight. Place your tongue on the roof of your mouth throughout the exercise. Itís worth noting that this exercise has been proven to help people fall asleep faster.

How to perform:

Exhale completely through the mouth.

Close the mouth and slowly inhale through the nose while you do a mental count of four.

Hold your breath for a mental count of seven.

Exhale through the mouth for a count of eight.

Thatís one complete breath. Perform at least 10 breaths.

Feel free to increase the duration of the breaths as you get better at this exercise.

2. Breath counting exercise

This simple breathing technique is more challenging than you may think. To perform it, sit on the floor or a chair and keep your back straight. Perform it slowly and keep your eyes closed throughout.

How to perform:

At the start of the exercise, exhale for a count of one.

In the next breath, exhale for a count of two.

Increase the count every time you exhale until five,†then begin at one again.

Donít count more than five. If you find yourself counting eight, nine and so on, it means youíve lost concentration.

Perform this exercise for 10 minutes.

3. Abdominal breathing exercise

This is one of the best relaxation exercises. Use it in the morning to relieve stress and stay energized throughout the day.

How to perform:

Sit down and keep your back straight.

Place one arm on the chest and the other on the belly.

Take a deep breath through the nose. Relax the stomach and allow it to expand. Make sure thereís no movement in the chest.

Quietly exhale as you suck in the stomach. Again, the chest shouldnít move.

Repeat this pattern for 10 minutes.

4. Alternate nostril breathing

This breathing technique will increase alertness and boost energy. Use it when youíre feeling cranky or irritated.

How to perform:

Sit in an upright position.

Place your thumb on the right nostril then inhale deeply with the left nostril.

When you canít inhale anymore, close the left nostril with the ring finger then exhale the right nostril.

Repeat this pattern for 3 minutes.

Which breathing exercises do you use to relieve anxiety?

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63 comments

Lesa D
Past Member about a year ago

breathe easier...

thank you Brian...

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Jan S
Past Member 1 years ago

Thanks

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M Q
M Q2 years ago

Thank you. Lots to try here.

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mac C
mac C2 years ago

Nice to keep this page as a reference. Thanks for the post.

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Peggy B
Peggy B2 years ago

Good to know.

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Peggy B
Peggy B2 years ago

tyfs

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Joanne p
Joanne p2 years ago

ty

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Jeanne R
Jeanne R2 years ago

Thank you for sharing.

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Siyus C
Siyus Copetallus2 years ago

Thank you for sharing.

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Elaine W
Elaine W2 years ago

Useful advice.

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