Do you have anxiety? Here are 10 effective breathing exercises to try

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Do you have anxiety? Here are 10 effective breathing exercises to try

Breathing exercises can counteract anxiety. – Photo: Pexels

If you’re feeling stressed or anxious, it’s always good to focus on your breathing. Here are ten simple usage exercises to try.

1. Breathing exercise one – hand on the chest

  • Sit or lie comfortably.
  • Place one hand on your chest and the other on your stomach.
  • Breathe in deeply through your nose and feel your stomach lift your hand without moving your chest.
  • Exhale slowly through the mouth.
  • Repeat 5-10 times.

    • 2. Breathing exercise two – the 4-7-8 method

  • Breathe in for 4 seconds.
  • Hold your breath for 7 seconds.
  • Exhale for 8 seconds.
  • Repeat 3-4 times.

    • 3. Breathing exercise three – steady pace

  • Breathe in and out through your nose at an even pace.
  • Breathe in for 5 seconds and breathe out for 5 seconds.
  • Continue for a few minutes.

    • 4. Breathing exercise four – four seconds

  • Breathe in for 4 seconds.
  • Hold your breath for 4 seconds.
  • Exhale for 4 seconds.
  • Repeat several times.

    • 5. Breathing exercise five – block the nostrils

  • Use your thumb and ring finger to block each nostril alternately.
  • Inhale through one nostril, hold, switch and exhale through the other.
  • Repeat several times.

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    6. Breathing exercise six – thumbs in the ears

  • Sit comfortably and put your thumbs in your ears.
  • Breathe in deeply, and as you breathe out, make a humming sound.
  • Repeat 3-4 times.

    • 7. Breathing exercise seven – raise the arms

  • Sit comfortably and raise your arms while inhaling.
  • Lower your arms while exhaling slowly.
  • Repeat several times.

    • 8. Breathing exercise eight – double the time

  • Inhale normally and hold your breath for a few seconds.
  • Exhale slowly and controlled, taking double the time compared to inhalation.
  • Repeat 3-10 times.

    • 9. Breathing exercise nine – lie on your back

  • Lie on your back and place your feet against a wall at a 90-degree angle.
  • Breathe deeply and slowly, focus on the movements of the stomach.

    • 10. Breathing exercise ten – the straw

  • Breathe as if you were breathing through a straw, but without using one.
  • Hold this position during inhalation and exhalation.
  • Repeat several times.

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