Deep Breathing May Help Relax Your Fears and Ease Your Mind

Home office yoga. Calm millennial hispanic female freelancer sit by pc with closed eyes breath deep meditate. Mindful young woman relax from online work doing breathing exercises join fingers in mudraSometimes your day can be thrown off track by fear and worries that are, for the most part, in your head.

Deep breathing techniques can help get you back on track and pull you back into the moment. They can help you refocus by relieving anxiety and have a calming effect.


Breathing is something so natural that we barely think about it. You breathe about 20,000 times per day without making an effort. So, how can something so natural and simple as breathing calm your fears and worries?

Known as “prana” to yoga practitioners, breathing has calming effects on your brain and the rest of your nervous system.

Anxiety speeds up breathing. When you purposefully slow your breath, it helps you gain more control over your mental state. Best of all, you can do it anywhere. Here are some different techniques to try.
Diaphragmatic or Belly Breathing: Start by sitting comfortably or lying on your back. Place one hand on the upper part of your chest and the other on your belly. Relax your stomach muscles and breathe slowly through your nose until you feel your belly start to rise.

Exhale slowly through pursed lips and feel your belly fall.



Box Breathing: Breathe out while counting to four. Hold your breath and count to four. Breathe in and count to four. Hold your breath and count to four. Repeat.

You can start with just a minute or two of deep breathing and increase from there. Try doing it for at least 10 minutes each day (5 sessions at 2 minutes to start), and try to focus on becoming aware of the feeling of the breath during each session. Pay attention to what happens when you concentrate on your breathing.

As you progress, you can try learning to meditate to take your calming efforts even further.

Author Bio

About eight years ago, Mat Lecompte had an epiphany. He’d been ignoring his health and suddenly realized he needed to do something about it. Since then, through hard work, determination and plenty of education, he has transformed his life. He’s changed his body composition by learning the ins and outs of nutrition, exercise, and fitness and wants to share his knowledge with you. Starting as a journalist over 10 years ago, Mat has not only honed his belief system and approach with practical experience, but he has also worked closely with nutritionists, dieticians, athletes, and fitness professionals. He embraces natural healing methods and believes that diet, exercise and willpower are the foundation of a healthy, happy, and drug-free existence.