Controlling one’s breath can help reduce anxiety.
Prana means life or universal force/energy in Sanskrit and Yama means control. Think of it as regulation of life force energy and to elevate or raise it. In simple terms, think of the mind as a kite and pranayama as a string or thread to control it. As long as you hold the thread and control it properly you can control the kite. Studies show that it can help with stress, anxiety, depression, energy levels, and blood pressure.
Using this technique can help to create calm in the mind. Structured inhalations and exhalations can help. You can do this it seated or lying down. Find a quiet place for a few minutes where you can be by yourself. There are a number of of techniques such as alternate nostril breathing, slow deep breaths, huffing/puffing out the stomach, and more. See the video below.
You can find more on YouTube and some yogi/yogas website that teach different styles to help you get started. Search for pranayama breathing to uncover many lessons.
A common method is Square Breathing or Box Breathing using a 4×4 technique. Breath in for a count of four (take in all the air you need). Hold for a count of four. Exhale for a count of four and then hold again for four. Repeat for several sessions and then relax. Be sure to breath in as much as needed and exhale it all so you won’t feel out of breath.
Some readers may be skeptical, but all I can say is you have nothing to loose but a little time. Try different methods to see what works for you. Some medical practitioners incorporate this into their integrative medicine programs.
From a video in BBC, November 6, 2024
https://www.bbc.com/reel/video/p08bl6tl/how-a-simple-breathing-trick-can-change-your-life