Reduce Anxiety with Breathing Techniques

Yesterday, I went walking with a friend of mine. We both noticed that we had an increase in anxiety. The world continues to change right before our eyes. It’s easy to feel worried and anxious.

We must remember that things can change quickly, and they can change for the betterment of humanity. My friend and I reminded each other to stay positive. My friend, Roxanne, said, “God always wins.”

Remember, emotions carry an energy charge. Emotions of fear and anxiety are lower vibrations, and emotions of peace and gratitude are higher vibrations.

Deep breathing is proven to calm the nervous system. According to Dr. Henry Emmons, “Breathing is integral to our lives, and conscious breathing – breathing done with awareness – can be a terrific way of altering our mood, overcoming depression, anxiety, and sleeplessness. Proper breathing helps to integrate our body, mind, and spirit. It’s also crucial to our brain chemistry.” Here are two breathing techniques to try:

The Calming Breath Technique, by Dr. Emmons from his book, “The Chemistry of Joy,” can help when you feel anxious.

  1. Slowly breathe in through your nose.
  2. Hold your breath for a few seconds.
  3. Breathe out even more slowly through your mouth. Try to make your exhalation take longer than your inhalation. You may structure your breathing, if you like, by counting to four as you breathe in, to two as you hold the breath, and to seven as you breathe out. Make an audible sigh with your out-breath.

If you practice yoga and pranayama, you can follow the Sudarshan Kriya Pranayama Count (see below). If you need more information about the technique, check out and

Namaste, world.