Believe it or not, the way you breathe can change your mind and body. Some techniques can stimulate you, while others can relax you. There is even one that is a natural tranquilizer.

Here are a few of the breathing exercises that can help you deal with anxiety.

Co2 rebreathing

Co2 rebreathing is good for hyperventilation. You can effectively do this by cupping your hands over your mouth tightly and breathe as you would normally. A paper bag is also an effective way to complete these breathing exercise.

Deep breathing

Deep breathing is a good natural relaxant for high-anxiety situations. To do this, spend about 5 seconds to breathe in through your nose and hold it for a few seconds. Then, you slowly let it out through your mouth for a count of 7.

This technique is also really good for panic attacks. You should inhale through your nose for 5 heartbeats. Then, hold it for about 7 heartbeats. Finally, slowly exhale through your mouth for about 9 heartbeats. For determining how long to exhale, imagine blowing a candle just barely hard enough to shake the flame.

A more advanced way is to place the tip of your tongue against the ridge tissue, just behind your upper front teeth, and exhale completely through your mouth. Make sure to squeeze all of the air out of your lungs. Close your mouth and inhale for a count of 4. Hold your breath for a count of 7. Then, exhale through your mouth for a count of 8. This is a natural tranquilizer for the central nervous system.

Speaking of counting, this is a great meditation technique. To do this, close your eyes and breathe normally. Count every time you exhale.

Equal Breathing

Sama Vritti (also known as equal breathing) is a good yoga breathing exercise. It is used to calm and relax the central nervous system and reduce stress, especially before sleep. Simply breathe in for a count of 4 and exhale for a count of 4. Then when you get better at it, try going for a count of 6, then 8. The idea is to match your inhaling time with your exhaling time.

Abdominal Breathing

Abdominal breathing is used to calm the heart and reduce your blood pressure. Place one hand on your chest and the other on your stomach. Take one deep breath in through your nose, making sure to inhale using your diaphragm. Do not inhale using your chest, as this is using your lungs. Your goal is to inhale using your diaphragm.

Alternate Nostril Breathing

Nadi Sodhana is a good yoga breathing exercise. It is used to energize your body and make you feel more awake. This is done by holding your right thumb over your right nostril while deeply inhaling through your left nostril. At the peak of the inhalation, close off the left nostril and take your thumb off of your right nostril. Then, exhale through your right nostril.


Kapalabhati is done by starting off with a long, slow inhale, then exhale very quickly and powerfully. All of this is done through the nose and generated through the belly.

Progressive Relaxation

Progressive relaxation is done by closing your eyes and inhaling, tensing every muscle in your body as you breathe in. Then, exhale slowly and untense all muscles starting from your feet and moving upward throughout the body. This is a very relaxing meditation technique.

Practice these breathing techniques in a calm, quiet setting. Incorporate this into your morning and evening routine, and when you are feeling stressed, you can find a quiet place to calm yourself down.