When you're in the midst of an anxiety attack or dealing with a high-stress situation, it can feel impossible to calm down. And though it may be difficult in the moment, focusing on mindfulness and breathing [1] can be a highly effective tool to help you combat anxiety, depression, and stress.
Deep breathing is a great tool for anyone suffering from minor or severe stress and anxiety because it can help slow your heart rate, refocus your mind, and bring you to a calmer state after a panic attack [2]. But even if you know you should try deep breathing [3], it can be difficult to practice breathing exercises on your own. Watching videos and listening to instructions for a deep breathing exercise [4] makes it easier, and now, you can calm your nerves with these quick breathing exercises on TikTok.
The 7-11 Breathing Method by Dr. Julie Smith
Breathing For General Anxiety Disorder by Breathwrk
The 8-4-8 Method by Savannah Rae Böhlin
How to Stop a Panic Attack by Clint Harwick
The 4x4 Method by Micheline Maalouf, LMHC, NCC
The 10-Second Exhale by Breathwrk
The 4-4-6 Method by Olivia Noceda
The 4-7-8 Method by Clint Harwick
The Box Method by Micheline Maalouf, LMHC, NCC
The Triangle Method by Shots of Presence
Kumbhaka Breath Retention by Monique Weingart
The Smile and Breathe Method by Dr. Justin Puder
Visual Deep Breathing by Headspace
Heart Coherence Breathing by Breath Work Beats
Box Breathing by Breath Work Beats
Links:
[1] https://www.popsugar.co.uk/fitness/Breathing-Techniques-Anxiety-45059337
[2] https://www.popsugar.co.uk/smart-living/Anxiety-Breathing-Exercises-41997999
[3] https://www.popsugar.co.uk/fitness/what-is-4-6-breathing-technique-46761572
[4] https://www.popsugar.co.uk/fitness/tracee-ellis-ross-breathing-exercises-video-47539930