When anxiety spikes, your breathing speeds up and your thoughts can race. Breathing techniques for anxiety and simple grounding exercises can help you feel steadier in the moment. This guide from Guardian Pharmacy shows you how to use them.
Key takeaways
- Slow, steady breathing can calm the body’s stress response.
- Grounding exercises bring your attention back to the present.
- Practise when you are calm so the skills feel natural during a panic attack.
- Ongoing or frightening symptoms deserve a conversation with your GP.
Simple breathing exercises
Sit comfortably and place one hand on your belly. Try one of these for two to five minutes:
- Slow breathing: breathe in through your nose for four seconds, then out through your mouth for six.
- Box breathing: breathe in for four, hold for four, out for four, hold for four.
- Belly breathing: let your belly rise as you inhale and fall as you exhale.
Grounding techniques to try
Grounding pulls attention away from frightening thoughts. A popular method is 5-4-3-2-1: name five things you can see, four you can touch, three you can hear, two you can smell and one you can taste. Pressing your feet into the floor or holding something cool can also help.
During a panic attack
Panic attacks feel alarming but usually pass within minutes. Remind yourself it is temporary, slow your breathing and focus on one grounding exercise. Our overview of anxiety symptoms and types explains what you may be feeling.
Building a daily habit
Regular practice, a few minutes each day, makes these skills easier to use under stress. Gentle exercise, good sleep and limiting caffeine support them.
When to speak to a professional
Chest pain, severe breathlessness or fainting need urgent attention, so call 999 if you are unsure. See your GP if panic attacks are frequent or anxiety affects daily life. Samaritans are free on 116 123.
Frequently asked questions
How long does a panic attack last?
Most peak within about ten minutes and ease over the next half hour, though you may feel drained afterwards.
Can breathing exercises make me feel dizzy?
Breathing too deeply or fast can cause light-headedness. Keep breaths slow and gentle, and stop if you feel unwell.
Do these techniques replace treatment?
They are useful self-help tools but not a substitute for professional support if anxiety is persistent.
How often should I practise?
A few minutes daily is a good start, even when you feel fine.
Related reading
- Understanding Anxiety: Symptoms, Types and Support
- Sleep and Mental Health
- Browse all our health guides
This article is for general information only and is not a substitute for personal medical advice. If you are worried about your health, speak to your GP or pharmacist, or call NHS 111. In an emergency, call 999.
Contact Guardian Pharmacy
Address: 448 Kingsland Road, Dalston, London, E8 4AE, United Kingdom
Email: [email protected]
Website: guardianpharma.co.uk