Breathing Technique for Anxiety

General anxiety disorder is marked by a constant worry about issues large and small, notes the Mayo Clinic. Feelings of powerlessness, panic, and doom are common. Physical manifestations include sweating, trembling, rapid heartbeat and hyperventilation. The effect of these symptoms on daily living may be severe, impeding work, school, relationships and sleep. Fortunately, there is help. One deceptively simple remedy is belly breathing. A 2009 study of children with moderate to severe asthma found that those who were given relaxation and breathing training had significantly lower anxiety than those not given the training.

Things You'll Need

• Chair

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Instructions

• 1

  Sit comfortably in a chair with your feet flat on the floor and your back straight. A straight-backed chair works well but is not mandatory. Close your eyes and visualize a string attached to the crown of your head pulling you gently upright.

• 2

  Quiet your thoughts. Focus only on this moment in time, and release everything else. Consider your body. If you are holding tension in any area, consciously release it.

• 3

  Place one hand on your abdomen, directly beneath your navel. Your thumb should be close to your belly button. Rest your other hand in your lap.

• 4

  Inhale through your nose while you silently count to four. Draw the air in slowly and smoothly. Feel your hand rise as your abdomen, not your chest, fills and expands.

• 5

  Exhale slowly to a count of four. As you do this, imagine yourself breathing the stress and anxiety out of your body. Notice how the hand on your abdomen slowly lowers as your abdomen deflates.

• 6

  Repeat this process three to 10 times. Focus on breathing slowly. With practice belly breathing will become natural and easy to do whenever you become anxious.