Breathing exercises work. I do them every single day, and I no longer have to take anxiety medication. I am almost always aware of my /breathing patterns/.
You may want to search for "breathing" on Hacker News.
Here are actual extremely informative comments to go through, sorted by most recent (this is important because of COVID-19 as people have been thinking about breathing more): https://hn.algolia.com/?dateRange=all&page=0&prefix=false&qu...
Here are recent links ("stories") posted to Hacker News, sorted by most recent: https://hn.algolia.com/?dateRange=all&page=0&prefix=false&qu...
Here is an overview about breathing:
What I ultimately do is Respiratory Muscle Training (RMT) using 2 separate devices. There are two main forms of RMT: Respiratory Muscle Strength Training (RMST) and Respiratory Muscle Endurance Training (RMET). I do both, and both of which requires separate devices.
For RMST there are two types of training: Inspiratory Muscle Training (IMT) and Expiratory Muscle Training (EMT). Most devices do only IMT. The device I use does both IMT and EMT.
Anyways, I am out-of-shape and there are studies to prove that Respiratory Muscle Endurance Training (RMET) reduces fatigue when exercising. I have benefited tremendously from RMET, both from an exercise and anxiety standpoint. Anyways, RMET is a big deal in countries like Switzerland and Germany.
Books to consult:
There are two books to consult on Respiratory Muscle Training, which you can find on https://libgen.rs
* "Breathe Strong, Perform Better" by Alison McConnell
* "Respiratory Muscle Training: Theory and Practice" by Alison McConnell
This book, Breathology, however, will help you regulate your breathing, and become more aware of it, to reduce anxiety: https://www.breatheology.com/wp-content/uploads/2014/05/INTR...
Now to the important stuff regarding breathing and anxiety:
Anyways, sorry for the ramble, but the most useful device I use is the IDIAG P100 (https://www.idiag.ch/en/idiag-p100-en/). There is a site with PDFs on how to train with it here: (https://www.idiag.ch/en/idiag-p100-training/).
It is profoundly useful and anxiety reducing because it has a technology called isocapnic hyperpnea. This means that it always regulates the air you breathe, so that you maintain the same level of carbon dioxide that you exhaled, the whole time you use it.
When I feel tense, I put the IDIAG P100 device into "Free Training" mode, and I just hyperventilate into the mouthpiece to relieve tension. I stop using it once my breathing frequency is about 13-16 breaths per minute and my breathing pattern seems normal. It really helps me relieve tension. I am actually going to use it now.
I just used it, and I actually just accidentally fell asleep using it, while continuing its use. The isocapnic hypernia made all the difference. When I was awake, my tightness in my chest went away. When I was asleep, I noticed that my muscles were not tight at all, and I was sleeping restfully (I have 2 rare immune-mediated neuromuscular diseases affecting my peripheral nervous system,, so such a circumstance is rare and extremely unusual). I also had detailed and amazing dreams. Anyways, I need to make something like this for sleep, utilizing isocapnic hyperpnea.
The IDIAG P100 is both a RMET and RMST device, along with being Respiratory Muscle Sprint-Interval Training (RMSIT) device (which is a new technique superior to both traditional RMET and RMST): https://journals.lww.com/acsm-msse/Fulltext/2019/02000/Effec...)
Anyways, I use the RMET daily, and I train for 30 minutes each day. I breathe 50-80% of my maximum lung capacity, for each breath, at 40-70 breaths per minute. It is really difficult but it pays off when it comes to reducing fatigue and anxiety. About 15 minutes in, even though it is hard, it becomes extremely relaxing, and continues to be throughout the rest of the training. I do this when I wake up in the morning and it drastically reduces my anxiety.
Another tool I use (which I recommend you start off with) is the Airofit, which is a Respiratory Muscle Strength (RMST) training device. Because of it, I am always aware of my breathing and my breathing patterns. It is an essential tool for reducing my anxiety. It is a threshold flow resistive respiratory muscle training device (consult this: https://www.hilarispublisher.com/open-access/a-review-on-res...). This means that you have to blow at a certain level (low threshold, in this case) to activate the device, then its valves restrict the flow of your breathing. You can change the settings (valves) by turning the device, on both the expiratory and insipratory sides.
Anyways, it is a digital device, and it has several training programs. It also has a spirometer within the device, so you can measure your progress. Also, the app is awesome, and so is their customer support! It teaches you things like square and circle breathing in the app which will help you relax. Anyways, you can use the device with YouTube videos (that people recommend in the comments that I linked to on Hacker News). You just open the app, and go to the program "Relaxation: Freedom".
The "Relaxation: Freedom" setting shows a trace (kind of like an EKG) of your breathing. When you are not breathing the trace is in the center of the graph. If you exhale, the trace goes below the center of the graph. If you inhale, the trace goes above the center of the graph.
The graph essentially shows how consistent your flow is when breathing. When I watch YouTube breathing programs, I have the Relaxation: Freedom program open on the Airofit app, either on my iPad (preferred in this setting) or my iPhone. When I watch the YouTube videos, I keep the app in front of me, to make sure that I am breathing consistently and the flow of my breathing is at a consistent rate. Therefore I optimize my breathing using the Airofit app when watching YouTube videos.
Another thing that helps me with anxiety is Virtual Reality. You may cringe at this. However, I either keep an Oculus Quest (modded with FrankenQuest mod--using HTC Deluxe Audio Strap) in my backpack at all times, or my laptop with a PC VR headset with me. I have relaxation apps loaded on my VR headsets, and that is what I primarily use them for. theBlu is like scuba diving in a stationary place and it is very realistic. You can keep it running for hours, too, without any interaction. Anyways, the Steam platform is better for this, but the Oculus Quest works perfectly fine. I find VR to feel like nitrous oxide, without the actual strange sensation of nitrous oxide. It feel exhilarating, relaxing, and disorienting all at the same time. Therefore, it is great for anxiety.