Simple Breathing Exercises for Anxiety

When you’re feeling anxious, taking a few minutes to focus on your breathing may help you feel calmer.

You don’t need any equipment, a special place or lots of time.

The aim isn’t to take the biggest breath possible. It’s simply to breathe gently, comfortably and regularly.

WHY CAN BREATHING HELP WITH ANXIETY?

When you’re anxious or under pressure, your breathing can change.

You may start breathing more quickly or taking shorter, shallower breaths without realising it.

Focusing on a slower, comfortable breathing pattern can give you something simple to concentrate on while your anxiety settles.

TRY THIS SIMPLE BREATHING EXERCISE

Find somewhere comfortable if you can.

Sit, stand or lie down, whichever feels best for you.

1. Get comfortable

Relax your shoulders and loosen any clothing that feels restrictive.

2. Breathe in gently

Let your breath move comfortably into your body.

If it helps, slowly count:

1 – 2 – 3

3. Breathe out gently

Let the breath leave without pushing or forcing it.

Again, count slowly:

1 – 2 – 3

4. Keep going

Continue breathing gently for a few minutes.

There’s no need to get the timing perfect.

The important thing is that your breathing feels comfortable rather than forced.

WHAT IF COUNTING DOESN’T HELP?

You don’t have to count.

Try using simple words instead.

As you breathe in, think:

“Breathing in.”

As you breathe out, think:

“Breathing out.”

Keep bringing your attention back to those words whenever your thoughts wander.

WHAT IF MY MIND KEEPS WANDERING?

That’s OK.

You may suddenly realise you’re thinking about work, money, tomorrow or whatever was making you anxious.

You haven’t done the exercise wrong.

Simply notice that your attention has moved and gently bring it back to your breathing.

You may need to do this several times.

CAN I USE BREATHING EXERCISES ANYWHERE?

One advantage of a simple breathing exercise is that other people don’t necessarily need to know you’re doing it.

You could try it:

• before a difficult conversation
• while waiting for an appointment
• before a meeting
• when you notice yourself becoming anxious
• when your mind feels busy
• before going to sleep

You can also practise when you’re already feeling calm. That can make the technique more familiar when you do need it.

DON’T FORCE YOUR BREATHING

Breathing exercises should feel comfortable.

You don’t need to take very large breaths, hold your breath for long periods or continue if the exercise makes you uncomfortable.

If focusing on your breathing doesn’t help, try another calming technique instead. Different approaches work for different people.

WHEN SHOULD I ASK FOR MORE HELP?

Breathing exercises can be a useful way of managing moments of anxiety, but they don’t address every reason someone may be feeling anxious.

Consider speaking to your GP or another appropriate healthcare professional if anxiety is happening regularly, becoming difficult to manage or having a significant effect on your everyday life.

How to calm yourself when you’re feeling anxious
Grounding techniques, what are they and how can they help?
Managing racing thoughts
How to manage anxiety before bed

WOULD YOU LIKE TO TALK TO SOMEONE?

Sometimes it can help to talk things through.

General information only. This is not a diagnosis or a substitute for professional healthcare advice.