Anxiety can be a part of everyday life, brought on by a series of minor challenges or by a much bigger situation that threatens you or your loved ones. In either case, alterations in your breathing pattern can be one of your first physiological responses to negative circumstances. Anxiety may even alter your breathing, depriving your body of necessary oxygen if you do it too shallowly. By learning to breathe correctly, however, you can ease stress and anxiety with certain exercises.
Deep Breathing
Deep breathing can help to control anxiety. Take in more oxygen by breathing from your abdomen, not your chest. You'll know if you're doing it right by placing one palm against your chest and one against your abdomen. Breathe in deeply from your nose, and the hand on your abdomen should rise. Your other hand should move very little, if at all. Exhale through your mouth. This time the hand on your chest should move inward, but your other hand shouldn't move. Do this is in a sitting position, with your back straight, but if that's not comfortable for you or you are having problems perfecting this technique, try lying flat on your back on the floor.
Slow Breathing
Most people breathe between seven and 12 times each minute, but anxiety can increase that pace dramatically. Fast breathing will also result in more shallow breaths that can decrease your oxygen intake. When you are stressed, concentrate on the rhythm of your breaths and deliberately slow them down until they fall into the normal range of seven to 12 times per minute.
Combat Breathing
Combat breathing is a method developed for people commonly involved in the most stressful of occupations -- law enforcement and the military. It can get your breathing under control in the shortest amount of time. As in the deep breathing technique, start by inhaling through your nose. Do this for a count of four. Now hold your breath, again for a count of four. Exhale through your mouth, similar to the deep breathing technique, also for a count of four. Then hold your breath again for another count of four. Repeat the process as many times as are necessary. Each time, by counting to four you will completely empty your lungs of the last breath and fill them with fresh air with the next. According to the website Anxiety Relief Solutions, this will also counteract the effects of an adrenaline dump when the threat or problem is over.
