A Deep-Breathing Exercise That Actually Reduces Anxiety

Source: Max van den Oetelaar/Unsplash

Hello beautiful human beings! This is Part 2 of 2 in the breathing tips and strategies series. Take a look at last month’s post (Part 1) about belly breathing to set you up for success for this exercise.

This post teaches a specific cycle of breathing; one that actually can calm me down. Which is saying a lot. Because when that Tasmanian Devil of anxiousness runs amok in my internal landscape and my heart gets going and breath gets shallow, some breathing strategies just don’t cut it. This one, however, does. I hope it does the same for you. If you're anxious, overwhelmed, or simply stressed, this can help.

Like many breathing tools, it’s one that engages the parasympathetic nervous system (PNS), which is the ‘rest-and-digest’ system. The 'rest-and-digest' system allows the nervous system to slow down. When triggered, the PNS slows the heart rate, reduces blood pressure, and relaxes muscles in the gastrointestinal tract.

Though this breathing tip is straightforward, I encourage you to practice when you’re not stressed because the more you practice it when you’re feeling well, the easier it is to do when you’re feeling anxious. Now, let’s try it.

4, 7, 8 Breathing

1. First remember to breathe into your belly. Read my first post to get the dirt on that.

2. Put your hand on your belly and direct the breath there.

3. Breathe in (preferably through the nose) for 4 seconds (count: 1…2…3…4).
4. Hold for 7 (count: 1…2…3…4…5…6…7).
5. Exhale (preferably through the mouth) for 8 (count: 1…2…3…4…5…6…7…8).
6. Do at least three cycles.

I like to do it for three or more cycles. The more cycles I do, the more relaxed I feel and the more present I become. Not only does the deep breathing help, but becoming present helps calms me too. When I’m anxious, my mind is imagining unwelcomed futures, or mulling over uncomfortable past experiences. The more present I become with the breath, the more my mind and thinking focuses in the here-and-now. In the here-and-now, there aren’t any nightmares happening and I am safe. As I bring my attention to the present, my body follows in response and settles.

Did you try it? How was it? Hopefully this exercise allowed you to calm; engaged your parasympathetic nervous system (that 'rest-and-digest' system that helps to slow you down and conserve energy). If you’re in a full-blown panic attack, it may not fully relax you, but it should help reduce some tension and anxiety.

With practice, it’s one tool you can use to calm yourself, give yourself a bit of a break and a breather. Oops. Pun not intended.

Email me (victoria@victoriamaxwell.com) to let me know if it was helpful. Seriously. I want to make sure that I'm writing content that is valuable to you. Or share with me your breathing strategies. I'm always on the lookout for new ones!

Until next time, here’s to your mental health!

© Victoria Maxwell.