Breathing is one of the most powerful tools you can use when you want to have help with anxiety. However, this is only true, if you have learned how to do it and you are familiar with how to breath when you are anxious. This exercise can be done anywhere at any time.
The breathing exercise I am showing you here is called Ocean Breathing. You will breathe like the waves of the ocean. Your breath will go in and out like waves without a break, or pause. Initially, when you learn this exercise it will help to do it when you are not too anxious. First, become aware of your breathing. Do not judge it – just observe how you breathe. Is it fast or slow, shallow or deep? Now, when you take in your next breath make it a long breath over 5 seconds if you can. If 5 seconds are too long take in the breath over 4 seconds. Then without a pause breathe out for 5 seconds (or 4 seconds). Breathe in again for 5 second and without a pause out for 5 seconds. Keep doing this for at least a minute. Notice how it feels to breathe in this regular way. What do you notice in your body? Is there a sense of relaxation, of calming? If yes, where in your body do you notice this?
Practise this type of breathing daily or whenever you notice that you are starting to feel anxious or nervous. When you have a full-blown panic attack, this might not help with anxiety, unless you have practiced it a lot before hand.