Because it Feels Good, I Focus on My Breathing Every Time I Think of It

Because it Feels Good, I Focus on My Breathing Every Time I Think of It. ~ Jay Wren

I use breathing text for more than curing anxiety. Every time I think of focusing on my breathing, I take a breath and feel better.

For me, anxiety can feel overwhelming. One of the most powerful tools I use for managing anxiety is something I do every moment—breathing. Controlled and intentional breathing has been scientifically proven to reduce stress, calm the nervous system, and bring balance to the mind and body. In this article, I’ll explore how breathing helps ease anxiety and techniques you can use to harness its benefits.

The Science Behind Breathing and Anxiety

When I’m anxious, my body’s fight-or-flight response kicks in, leading to shallow, rapid breathing. This sends a signal to the brain that I am in danger. This natural response to anxiety worsens feelings of panic. However, deep breathing activates the parasympathetic nervous system—the body’s natural calming mechanism—helping lower heart rate and blood pressure and reducing stress hormones.

Effective Breathing Techniques for Anxiety

Here are some powerful breathing exercises I use to reduce anxiety.

1. Diaphragmatic Breathing (Belly Breathing)

• I sit or lie down in a comfortable position.
• Then, I place one hand on my chest and the other on my stomach.
• I take a slow, deep breath through my nose, feeling your stomach expand while keeping your chest still.
• I exhale slowly through my mouth, emptying my lungs completely.
• I repeat for several minutes to promote relaxation.

2. Box Breathing

I have read a number of articles on box breathing. I first read about box breathing as a technique that Navy Seals use.

• Hold your breath for 4 seconds.
• Exhale through your mouth for 4 seconds.
• Hold it again for 4 seconds.
• Repeat this cycle to create a sense of calm and focus.

3. 4-7-8 Breathing Technique

I recently saw an article on the 4-7-8 breathing technique. For me, this technique is very helpful.

• Inhale deeply through your nose for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale slowly through your mouth for 8 seconds.
• This technique is excellent for inducing relaxation and sleep.

The Benefits of Controlled Breathing

Regular practice of these techniques can lead to:

• Reduced stress and anxiety levels
• Improved focus and concentration
• Lower blood pressure and heart rate
• Increased oxygen flow to the brain, enhancing mental clarity
• Greater emotional balance

Incorporating Breathing Practices into Daily Life

Breathing exercises work best when integrated into daily routines. Try practicing mindful breathing in the morning, before bed, or during stressful moments. Pairing breathwork with meditation or physical activity, such as yoga, can further enhance its calming effects.

Conclusion

Breathing is a natural, accessible, and powerful tool to counteract anxiety. By using intentional breathwork, I can take control of my emotions and cultivate a sense of calm, no matter what the circumstances. As I said in the opening sentence, I use breathing for more than curing anxiety. Every time I think of focusing on my breathing, I take a breath and feel better.