Rapid, shallow breathing can be a symptom of anxiety. Practicing deep breathing exercises may help reduce symptoms of anxiety.

Anxiety can affect your breathing. On the other hand, your breathing can affect feelings of anxiety. Deep or rhythmic breathing is a good way to decrease symptoms of anxiety. Breathing can also help focus your thoughts.

The symptoms of anxiety are slightly different for each person, but one common symptom is that your breath becomes more rapidTrusted Source when you are exposed to a stressful or anxiety-inducing situation.

Deep breathing can be done pretty much anywhere and anytime you feel anxious, without any special tools or time frame.

Sometimes, just taking a few deep breaths before entering a stressful situation or when you find yourself in the middle of one can lower stress and anxiety levels. However, if you want to have a more structured time of relaxation and anxiety relief, there are a few exercises you can try.

Relaxing deep breathing

  1. Sit comfortably.
  2. Breathe in through your nose for 6 seconds (try to fill your abdomen first, then up through your upper chest).
  3. Hold your breath for 2 to 3 seconds.
  4. Release your breath slowly through pursed lips.
  5. Repeat 10 times.
  6. Sit comfortably.
  7. Close your eyes.
  8. Take one deep breath and release it while saying the word “relax” either silently or aloud.
  9. Breathe naturally 10 times while counting each breath (try to relax your face muscles as well as shoulders and other areas).
  10. After counting down from 10 to 1, open your eyes.

Counting breaths

  1. Sit comfortably.
  2. Close your eyes.
  3. Take one deep breath and release it while saying the word “relax” either silently or aloud.
  4. Breathe naturally 10 times while counting each breath (try to relax your face muscles as well as shoulders and other areas).
  5. After counting down from 10 to 1, open your eyes.

Meditation breathing

  1. Breathe out slowly.
  2. Ignore when you breathe in.
  3. Concentrate only on breathing out.
  4. Breathe out as much air as possible before breathing in again.
  5. Focus on relaxing the muscles in your face, shoulders, and anywhere else you feel tense while you breathe.

These are just a few examples of breathing exercises that can be done almost anywhere you feel anxious. Other forms of breathing to relieve anxiety and stress include:

There are two types of breathing, based on what part of your lungs you are using.

When you feel stress, you will usually breathe with the upper section of your lungs or chest. This is called chest breathing. This type of breathing is usually shorter and faster, and makes your body tense.

Deep breathing comes from your diaphragm, or in the area of your stomach. It will cause your body to relax and can reduce anxiety. Taking long, slow breaths (6 to 10 seconds) from the abdominal area can also helpTrusted Source:

  • send more oxygen to your organs
  • lower your blood pressure
  • promote a sense of calm

There is ongoing research into the effectiveness of deep breathing for anxiety and stress.

A 2023 studyTrusted Source found that breathing exercises can relieve symptoms of anxiety, but deep breathing specifically was not reviewed comprehensively in this study.

Another 2023 study found that deep breathing was most effective when done:

  • for over 5 minutes
  • with human instruction
  • for multiple sessions

While breathing has been shown to alleviate some anxiety, it is important to realize that panic attacks and anxiety disorders are mental health conditions. These should always be assessed and treated by a medical professional.

If your anxiety affects your daily life, or simple relaxation techniques do not help, it is time to contact your doctor.

There are treatments, counseling, as well as medications that can ease anxiety that goes beyond occasional anxiety. You can talk to your doctor about incorporating some deep breathing exercises with any other treatments you are given. Breathing can help you with a panic attack and enable you to get to your medication or therapist.

How to find a therapist

If you don’t already have a therapist, you may feel overwhelmed with the prospect of finding one. But don’t worry—this can be a manageable process.

Learn more about how to find a therapist here.

If you have anxiety, you may experience shallow or rapid breathing from time to time. While this can be an uncomfortable experience, taking a few deep breaths or practicing a deep breathing method may help reduce anxious feelings.

It is important to note that deep breathing is not a replacement for anything your doctor has previously prescribed for anxiety, such as medication or therapy. Rather, deep breathing should be a complement to your treatment plan.

While it is common to experience anxious feelings from time to time, if your anxiety interferes with your daily life, it is important to talk with a mental health professional.