How to Calm Anxiety With Breathing at Home
Your breathing suddenly feels fast and shallow. Your chest feels tight, and the more you notice it, the more worried you become. If this happens at home, begin by sitting down and letting your feet rest on the floor. You do not have to take a huge breath or force yourself to calm down.
In my work as a neuroscience-based life coach and meditation teacher, I help people notice what is happening in their mind and body, then practice a gentler response. Breathing is one place to begin because you can work with it wherever you are.
When Breathing Feels Fast or Shallow
Anxiety can change how you breathe. You may take quick breaths high in your chest or feel as though you cannot get a satisfying breath. That sensation can be frightening, which may make you breathe faster.
First, loosen your shoulders and jaw. Feel the chair supporting you. If it helps, place one hand on your abdomen and the other over your heart. Let your next breath out gently. Then allow a comfortable breath in through your nose. There is no need to fill your lungs as much as possible.
Try this for one or two minutes:
Breathe in gently for a comfortable count of four.
Breathe out slowly for a count of six.
Repeat at a pace that feels easy.
The numbers are optional. If counting makes you tense, simply let your exhale last a little longer than your inhale. If you feel dizzy or uncomfortable, stop the exercise and return to your natural breathing.
Give Your Mind Something Simple to Focus On
As you breathe, notice the feeling of your feet on the floor or your hand resting on your abdomen. You might quietly say, “I’m breathing out,” each time you exhale.
Your mind may jump back to what you fear. That is okay. In meditation, returning your attention is part of the practice. You can notice the thought and gently come back to the next breath.
If focusing on breathing makes you more anxious, look around the room instead. Name five things you can see. Feel the chair beneath you. Notice a sound nearby. You can return to the breath later.
Practice During Calm Moments, Too
I encourage my clients to practice before they feel overwhelmed. Try a minute of comfortable breathing in the morning, before a phone call or while sitting in a chair at the end of the day. Regular practice helps you become familiar with the exercise, so it is easier to remember when anxiety rises.
Choose a gentle approach that works for you. The goal is not perfect breathing. It is to pause, notice what is happening and give yourself a way to settle.
For more tools, read my article Reducing Anxiety at Home: Simple Ways to Calm Your Mind, Brain and Body. You can also explore my meditation classes, where I teach ways to work with anxious thoughts, breathing and attention.