Diaphragmatic Breathing: A Simple and Effective Technique to Calm Anxiety
Anxiety can be overwhelming—but there are simple, science-based tools that help. One of the most effective is diaphragmatic breathing, a technique that calms the nervous system and restores balance, even in moments of high stress.
What is diaphragmatic breathing?
It’s deep belly breathing that engages your diaphragm (not just your chest), activating the parasympathetic nervous system and signaling your body that it’s safe to relax.
How to do it:
Sit or lie down in a quiet space.
Place one hand on your chest and one on your belly.
Inhale slowly through your nose for 4 seconds, letting your belly rise.
Hold your breath for 2 seconds.
Exhale gently through your mouth for 6 seconds, letting your belly fall.
Repeat 5–10 times.
Proven benefits:
Lowers heart rate and blood pressure
Increases oxygen flow to the brain
Reduces symptoms of anxiety and panic (Brown & Gerbarg, 2005)
Promotes relaxation and clarity
With just a few minutes a day, you can reset your stress response naturally. At Azzurra, we integrate mind-body tools like this into our emotional wellness approach.
Keywords:
Diaphragmatic breathing, anxiety management, self-regulation, stress relief, breathing techniques, emotional wellness.
References:
Brown, R. P., & Gerbarg, P. L. (2005). Yogic breathing and anxiety treatment.
Jerath, R. et al. (2006). Physiology of long pranayamic breathing.
Saoji, A. A. et al. (2019). Breathing techniques for mood and anxiety disorders.
