Experiencing anxiety? Just Breathe…

Introduction

The experience of anxiety can be an overwhelming one, especially when we feel that we do not have the ways to manage it. The benefits of using deep breathing to manage symptoms of anxiety are well established in research. Breathing exercises are one of the most common tools provided to clients experiencing anxiety.

When breathing activities may be helpful

One benefit of breathing activities for anxiety is that they can be used at almost any time and anywhere. Research shows that breathing exercises may be helpful to relax and lower stress levels (MensLine Australia, n.d.). When we experience anxiety, our flight or fight system becomes activated, also known as the sympathetic nervous system (SNS). Our breathing intensifies to allow for more oxygen in our bodies to fuel our muscles in life or death situations. This response can occur in situations we perceive as threatening. For example, increased job demands, delivering work presentations, or speaking up during meetings. The reason that breathing exercises are shown to work is that it activates your parasympathetic nervous system (PNS). Your PNS acts in opposition to the SNS and is responsible for sending messages to your brain that you’re safe. Activating the PNS may help to “switch off” the fight or flight response.

Stress and anxiety

Stress and anxiety are often used interchangeably. Despite some overlap between these concepts, they are inherently different. Both stress and anxiety are emotional responses; however, stress is usually caused by an external trigger such as work pressure, an upcoming deadline, or illness (American Psychological Society, 2022; Healthline, 2022). In this case, once the trigger passes, so does the stress. On the other hand, anxiety is usually characterised as intense, excessive and persistent worry, that doesn’t necessarily require a specific trigger (American Psychological Society, 2022). Both present similarity in terms of symptoms and can have related coping mechanisms, such as breathing techniques.

When deep breathing may not be helpful

A common experience of stress and anxiety is hyperventilation. When hyperventilation occurs, you engage in deep breathing and rapid oxygen intake. By promoting deep breathing exercises whilst hyperventilating, you allow for more oxygen to enter your body, increasing physical discomfort such as dizziness and lightheadedness (Melbourne Clinical & Child Psychology, 2019). This is why Dr. Strait (2021) differentiates between deep breathing and slow breathing. Unlike deep breathing, slow breathing encourages PNS activation. The difference is mainly distinguished by the time taken to complete each cycle of breath. The goal of slow breathing isn’t to get more oxygen into your lungs, but to refocus your attention in order to calm your nervous system. Focusing on slow instead of deep breaths, may help your body feel a sense of calm.

4 types of breathing exercises

The Physiological Sigh: Research suggests that this technique may be helpful for regaining control and stability over our emotions (Balban et al., 2023). To do the physiological sigh:
- Breathe in through your nose until your lungs feel almost full.
- Take a second, smaller inhale through your nose.
- Exhale slowly and fully through your mouth, like a sigh.
- Repeat as needed.

Pursed Lip Breathing: This technique may assist in slowing down your breathing, forcing you to apply deliberate effort for each breath. To use this technique:
- Close your mouth.
- Inhale slowly through your nose for a count of two.
- Purse your lips as if you’re about to whistle.
- Exhale slowly through pursed lips for a count of four.
- Repeat for several minutes.

Diaphragmatic Breathing (Belly Breathing): This exercise focuses on using your diaphragm to expand your breath. To do this exercise:
- Place one hand on your chest and the other just below your rib cage.
- Breathe in slowly through your nose, letting your belly expand as you fill your lungs.
- Keep the hand on your chest still; only the hand on your belly should move.
- Exhale slowly through pursed lips, gently contracting your abdominal muscles.
- Repeat for several minutes, focusing on the rise and fall of your belly.

Box Breathing: The name refers to the fact that a box has four sides, which is represented by counting to four a total of four times- whilst you inhale, exhale and hold your breath in between. This technique may help to lower cortisol levels and blood pressure (Gotter, 2020). To perform box breathing:
- Exhale slowly through your mouth, emptying your lungs completely.
- Inhale deeply through your nose while counting to four in your head.
- Hold your breath for a count of four.
- Exhale slowly through your mouth while counting to four.
- Hold your breath again for a count of four.
- Repeat this cycle 3-4 times.

Breathing, it’s not a silver bullet

Breathing exercises are not a fix all. Although breathing techniques are supported through research, breathing exercises will often form just one component of a management plan. Breathing techniques are a common helpful coping mechanism to deal with anxiety and stress, however they may not be suitable for everyone. If you’re experiencing chronic stress or anxiety, it may be beneficial to seek support to develop an individually tailored plan.

Acceptance and Commitment Therapy (ACT)

If you do decide to see a psychologist for stress or anxiety, a common treatment approach is Acceptance and Commitment Therapy (ACT). ACT is commonly used to treat anxiety by teaching clients to notice and gain distance from their thoughts, rather than struggle against them (Hasheminasab et al., 2015). ACT has shown to be a helpful approach for managing stress and anxiety.

If you’d like to learn more about how breathing techniques, (or ACT) may be helpful for you, schedule a free 15 minute consultation with me today.

Disclaimer – this blog is for education and information purposes only. It does not constitute individual advice. The information contained in this post may not be applicable or appropriate for everyone. If you need support, consider seeking individualised support from a qualified health professional.