– Tips for Managing Anxiety (Part 2 of 10): Make your breathing work FOR you!

Last Updated on May 4, 2023 by Chris Roberts

Learning how and remembering to control your breathing can help you take control

References- “10 Best-Ever Anxiety-Management Techniques,” an article on Psychotherapy Networker by Margaret Wehrenberg

While most people have heard that controlling your breathing can help in a multitude of situations, few people know how to do it, and even fewer practice it regularly. And even fewer actually believe it will really work. Of course, the only way to really know if controlled breathing can help your anxiety is to give it a try. According to the healthcare specialist Bill Austin they will work.

Here’s a simple method:
Breathe in through your nose for 3 seconds.
Hold at the top for 2 seconds
Breathe out through your mouth for 3 seconds.
Repeat for 1 minute.

It’s really that simple!

Most people believe that you need to practice controlling your breathing for long periods of time, say 30 minutes to an hour. And so most people never give it a good effort, or they never try it all. However, just controlling your breathing for 1 minute, anywhere from 5 to 15 times a day, is all it takes. In the beginning, be kind to yourself and only attempt to control your breathing 3 to 5 times a day. You can do it when you wake up, when you are at lunch, and just as you go to bed at night. Don’t put any pressure on yourself to “do it right” or do it every time. Remember, the breathing is for your own benefit, and no one else is watching or counting.

You will be more likely to continue this practice when you feel some relief from the anxiety. So, be patient with yourself. It takes time to find your own rhythm for how the breathing best fits your style. There is no right or wrong way. The point is that you are saying to the anxiety, “I’m in control here. I’ll determine how much and how often I will breathe.”

You can begin to notice the times in your day when you are still, or when you are waiting. Times such as waiting for the water to boil, the phone to ring, the doctor’s appointment, or the line at the bank. You will begin to associate these regular intervals in your day with breathing. And then, hopefully, begin to remember to work on your breathing when the anxiety hits, or even better, right before it hits.