Breathing is a necessity of life that occurs without much thought, but it can also be a quick solution to calm your anxiety. Breathing allows blood cells to receive oxygen and release carbon dioxide - a waste product carried back through our body and exhaled.

However, the wrong breathing can disturb the procedure of exchanging oxygen and carbon dioxide, which may cause anxiety, fatigue, panic attacks, and other emotional disturbances. For this reason, individuals need anxiety-calming devices to handle critical conditions.

To help you calm your anxiety, there are some useful and effective breathing exercises below. Try these exercises to get instant relief whenever you feel anxious next time.

Breathing Exercises for Anxiety Attack

Here are some best breathing exercises to help you get quick relief.

1. Alternate-Nostril Breathing

In alternate-nostril breathing (Nadi shodhana), one nostril is closed off at a time while the other is breathed through in a regular sequence. Practicing this kind of anxiety-relieving breathing while seated is essential to keep your posture straight.

While keeping your thumb, ring finger and pinky extended, position your right hand by bending your pointer and middle fingers into your palm. In yoga, this is called the Vishnu mudra.

Try the following steps:

• Close your eyes or look down lightly. Exhale and inhale to start.
• With your thumb, block the right nostril so you may breathe in via the left.
• Using your ring finger, block off your left nostril.
• The right nostril should be opened, exhaled, and then inhaled.
• Use your thumb to seal off your right nostril.
• Breathe out via your left nostril, which is now open.
• Using your left nostril, take a breath.

Try to complete 10 rounds of this breathing technique. Take a pause by opening both nostrils and breathing normally if you start to feel dizzy.

2. Belly Breathing

According to the American Institute of Stress, "belly breathing," also known as abdominal breathing or diaphragmatic breathing, can reduce anxiety and stress for 20 to 30 minutes daily.

Locate a peaceful, cozy spot to sit or lie down. Try sitting in a chair, sitting on your knees, or sleeping on your back with a small pillow between your knees and head.

Put one hand on your upper chest and the other on the area of your belly that is beneath your ribs. Allow your stomach to expand naturally rather than pushing it in by contracting your muscles.

    Slowly inhale through your nose. You should feel your stomach rise with your other hand and fall inward as the air should move into your nose and downward (toward your spine).

Next, slowly exhale while keeping your lips slightly pursed. Pay attention to the hand that should remain reasonably still on your chest.

How many times you can do this breathing exercise depends on your health. Many individuals start by performing it three times and work up to five to ten minutes, one to four times per day.

3. Box Breathing

Also known as foursquare breathing, this breathing exercise for anxiety and depression is one’s all. It is very simple to learn and practice. If you ever notice yourself inhaling and exhaling according to the rhythm of a song, you are already familiar with this type of paced breathing.

Here is how it goes like;

- Hold your breath for a count of four after exhaling to the count of four.

- Breathe in for four counts, then hold the breath in your lungs for four more counts.

- Exhale, then restart the pattern.

4. Lion’s Breath

As the title suggests, another beneficial deep breathing technique is "lion's breath," in which you stick out your tongue and roar like a lion. Your facial muscles and jaws will relax, and your heart's health will improve.

The exercise works best if performed in a comfortable, seated position. Slightly lean forward with your hands on your knees or the floor. Next, do the following steps;

- Extend your fingers as far as they will go.

- Breathe in via your nose.

- Extend your tongue toward your chin while opening your mouth widely.

- Exhale firmly while moving the breath across the tongue's root.

- As you exhale, create a "ha" sound from your lower abdomen.

- Take a few seconds to breathe properly.

- Repeat it up to seven times

5. Mindful Breathing

Mindfulness meditation involves focusing on breathing and bringing your attention to the present without letting your mind shift to memories or thinking about the future. Select a relaxing focus, and take a breath in or out.

Relax and let go. When you finally observe your thoughts have left the present moment, take a deep breath and gently bring them back.

6. Pursed-Lip Breathing

Pursed-lip breathing is the easiest breathing technique (exercise) to make deep breaths slower and more intentional. This breathing technique is also best for people suffering from lung disorders such as; emphysema and chronic obstructive pulmonary disease.

How to do Pursed – lip breathing? Here it goes in the following steps;

- Take a comfortable seat and relax your neck and shoulders.

- Shut your mouth and inhale deeply twice, once through each nostril.

- Exhale through your mouth for four seconds while pouting your lips like you're kissing someone.

- Keep your breathing slow and even as you exhale.

To establish the correct breathing pattern, experts advise practicing pursed-lip breathing four to five times daily.

7. Resonance Breathing

Resonance breathing or coherent breathing is another best anxiety calming exercise that can make you feel better and reduce your anxiety within minutes.

• Close your eyes as you lie down. Gently inhale through your nose for six seconds while keeping your mouth shut. Do not breathe in too much air.

• Let your breath leave your body for six seconds, gently and slowly, without forcing it.

• Continue working for 10 minutes. Spend some more time in stillness, paying attention to how your body feels.

8. Simple Breathing Exercise

You can repeat this simple breathing exercise as much as required. This quick exercise can be performed while standing, sitting, or lying down. If you find this exercise challenging or feel it's causing you anxiety or stress, stop for a moment and try it again next time.

- Through your nose, take a calm, thorough breath. Suspend tension in your shoulders. Your chest should barely elevate, and your abdomen should enlarge.

- Let out a deep breath through your mouth. Lips slightly pursed, but keep your jaw relaxed as you exhale air. As you exhale, you can hear a gentle "whooshing" sound.

- Practice this breathing technique again. Continue doing it for a while until you start to feel better.

You must be wondering if these are the best breathing exercises for anxiety and depression, why people use anxiety calming devices, or when is the right time to get the device for anxiety?

Simple, the exercises are part of healthy lifestyle that eventually works to control your anxiety, but devices are taken as prompt responses to handle sudden anxiety attacks. A bit of anxiety is enough to cause breathing problems for many people; they suffer migraine and panic attacks.

To handle this situation, Breathe 5 device is the best in natural stress and anxiety calming device that helps in getting back to a normal position. Using this device, you can say bye to heavy medications.