breathing freedom tree meadow sky

Breathing exercises for fear or panic

The following are two well-known breathing exercises that anyone can practice without any spiritual baggage. If we consciously breathe deeply – on excursions into nature, we usually feel good because of that. Calm, deep abdominal breathing relieves stress and relaxes you. The breath exchange process in the lungs is also optimized. In the case of heart failure or asthma, proper breathing can even be downright beneficial. When breathing deeply, a person can absorb about eight times the amount of oxygen than when breathing shallowly. The pulse and blood pressure drop noticeably.

4×4 breathing

  • Inhale for 4 seconds
  • Hold for 4 seconds
  • Exhale for 4 seconds
  • Hold for 4 seconds
  • 4 minutes

4711 Breathing

  • Inhale for 4 seconds
  • Exhale for 7 seconds
  • Maintain for 11 seconds


  • Try to breathe into your abdomen, not your chest.
  • Regular breathing training, once or twice a day for at least eleven minutes or longer, stimulates the internal organs, improves blood circulation and cell metabolism and strengthens the immune system.

Leave a Comment

Your email address will not be published. Required fields are marked *