Breathing Techniques for Anxiety and Panic


Are you struggling with anxiety and panic?

Don’t worry, there’s a simple and effective solution right under your nose – breathing!

In this blog post, we’ll explore the top breathing techniques that can help you find calm and regain control over your mental well-being.

Understanding Anxiety and Panic:

Anxiety and panic are common mental health conditions that can have a profound impact on your daily life. Anxiety is characterized by persistent worry and fear, while panic involves sudden and intense episodes of fear. These conditions can manifest both mentally and physically, causing symptoms like increased heart rate, shortness of breath, and a sense of impending doom.

The Importance of Breathing

Breathing plays a crucial role in managing anxiety and panic. When we experience stress, our breathing becomes shallow and rapid, exacerbating feelings of anxiety. By consciously focusing on our breath, we can activate the body’s relaxation response and promote a sense of calm. Learning effective breathing techniques can help regulate emotions, reduce stress levels, and improve overall well-being.

Top Breathing Techniques for Anxiety and Panic

1. Diaphragmatic Breathing:

 Diaphragmatic breathing, also known as belly breathing, is a powerful technique for calming anxiety. It involves deep inhalation and exhalation, engaging the diaphragm to maximize the intake of oxygen. To practice diaphragmatic breathing:

  • Sit or lie in a comfortable position.
  • Place one hand on your chest and the other on your abdomen.
  • Inhale deeply through your nose, allowing your abdomen to rise.
  • Exhale slowly through your mouth, feeling your abdomen fall.
  • Repeat this pattern, focusing on the sensation of breath flowing in and out.

2. Box Breathing:

Box breathing is a simple technique that can be done anywhere, providing quick relief during moments of panic. It involves inhaling, holding, exhaling, and holding the breath again, following a structured pattern. To practice box breathing:

  • Sit up straight and relax your shoulders.
  • Inhale deeply through your nose for a count of four.
  • Hold your breath for a count of four.
  • Exhale slowly through your mouth for a count of four.
  • Hold your breath again for a count of four.
  • Repeat this pattern, focusing on the even rhythm and maintaining a calm state of mind.

3. 4-7-8 Breathing

The 4-7-8 breathing technique is a powerful method for calming the mind and body. It involves specific counts during inhalation, holding the breath, and exhalation. To practice 4-7-8 breathing:

  • Sit comfortably and place the tip of your tongue behind your upper front teeth.
  • Exhale completely through your mouth, making a whooshing sound.
  • Close your mouth and inhale silently through your nose to a mental count of four.
  • Hold your breath for a count of seven.
  • Exhale completely through your mouth, making a whooshing sound for a count of eight.
  • Repeat this pattern four times, allowing a sense of relaxation to wash over you.

4. Pursed Lip Breathing

Pursed lip breathing is a technique that helps regulate breathing and reduce the intensity of panic symptoms. It involves inhaling through the nose and exhaling slowly through pursed lips, creating a slight resistance to airflow. To practice pursed lip breathing:

  • Relax your shoulders and sit up straight.
  • Inhale gently through your nose for a count of two.
  • Pucker your lips as if you were going to blow out a candle.
  • Exhale slowly and evenly through your pursed lips for a count of four.
  • Repeat this pattern, focusing on the steady flow of breath and the calming effect it has on your body.

Integrating Breathing Techniques into Daily Life

To maximize the benefits of these breathing techniques, it’s important to incorporate them into your daily routine. Here are some tips to help you make breathing exercises a regular practice:

  • Schedule dedicated breathing sessions throughout the day to create a habit.
  • Set reminders on your phone or use breathing apps to stay consistent.
  • Practice breathing techniques during moments of stress or anxiety.
  • Combine breathing exercises with other relaxation techniques like meditation or gentle stretching.
  • Seek support from a therapist or join a breathing exercise group for additional guidance and accountability.


Breathing techniques are powerful tools for managing anxiety and panic. By incorporating these techniques into your daily life, you can reduce stress, find calm, and regain control over your mental well-being. Remember, the breath is always available to you, ready to bring you back to a state of peace and tranquility.

By implementing these breathing techniques and making them a part of your daily routine, you can effectively manage anxiety and panic while promoting overall well-being.

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