Anxiety can be overwhelming—racing thoughts, tightness in the chest, a pounding heart. In moments like these, one of the most powerful tools at your disposal is also one of the simplest: your breath. Controlled breathing helps activate the parasympathetic nervous system, calming your body and reducing anxious feelings. In this article, you’ll discover 8 effective breathing exercises for anxiety relief that you can start using immediately.
Why Breathing Helps with Anxiety
When you’re anxious, your body’s fight-or-flight system kicks in, leading to rapid, shallow breathing. This disrupts the oxygen and carbon dioxide balance in your body, worsening anxiety symptoms. Deliberate breathing techniques counter this response, slowing your heart rate and helping you regain control.
1. Box Breathing
Also Known As: Four-Square Breathing
How It Works:
Box breathing is a structured method used by Navy SEALs and athletes to manage stress. It’s easy to remember and practice anywhere.
Steps:
- Inhale through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale slowly through your mouth for 4 seconds.
- Hold your breath again for 4 seconds.
- Repeat for 4–5 cycles.
Why It Helps:
The even rhythm helps ground you and brings your attention to the present moment, slowing racing thoughts and reducing panic.
2. 4-7-8 Breathing
A Relaxation Technique for Sleep and Calm
How It Works:
This method, developed by Dr. Andrew Weil, promotes a sense of deep relaxation. It’s particularly helpful before bed or during an anxiety attack.
Steps:
- Inhale through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly through your mouth for 8 seconds.
- Repeat for 4–8 cycles.
Why It Helps:
The extended exhale activates the parasympathetic nervous system, helping reduce stress and lower your heart rate.
3. Diaphragmatic Breathing
Also Known As: Belly Breathing
How It Works:
This technique focuses on breathing deeply from your diaphragm rather than shallowly from your chest.
Steps:
- Sit or lie down in a comfortable position.
- Place one hand on your chest and the other on your belly.
- Inhale slowly through your nose, allowing your belly to rise.
- Exhale slowly through pursed lips, letting your belly fall.
- Repeat for 5–10 minutes.
Why It Helps:
Diaphragmatic breathing increases oxygen flow and reduces muscle tension, helping your mind and body relax.
4. Alternate Nostril Breathing
Also Known As: Nadi Shodhana (from yoga practice)
How It Works:
This traditional yogic breathing balances the left and right sides of the brain and nervous system.
Steps:
- Sit comfortably and use your right thumb to close your right nostril.
- Inhale slowly through your left nostril.
- Close your left nostril with your ring finger and release the right.
- Exhale through your right nostril.
- Inhale through the right, switch again, and exhale through the left.
- Repeat for 5–10 rounds.
Why It Helps:
This technique calms the nervous system, improves focus, and relieves stress by creating a sense of inner balance.
5. Resonant Breathing
Also Known As: Coherent Breathing
How It Works:
Resonant breathing involves slowing your breathing to a consistent rhythm of five breaths per minute.
Steps:
- Inhale for 5 seconds.
- Exhale for 5 seconds.
- Repeat for several minutes.
Why It Helps:
This practice syncs your breath with your heart rate variability, reducing anxiety and enhancing emotional resilience.
6. Pursed-Lip Breathing
Great for Panic Attacks or Shortness of Breath
How It Works:
This method helps regulate breath flow and improve oxygen exchange during moments of acute stress.
Steps:
- Inhale slowly through your nose for about 2 seconds.
- Purse your lips as if you’re about to whistle.
- Exhale slowly and gently through pursed lips for about 4 seconds.
- Repeat as needed.
Why It Helps:
It helps prevent hyperventilation and supports more efficient breathing during anxious moments.
7. 5-5-5 Breathing
A Simple Pattern for Instant Calm
How It Works:
This technique is ideal for beginners. It involves equal counts of inhaling, holding, and exhaling.
Steps:
- Inhale for 5 seconds.
- Hold for 5 seconds.
- Exhale for 5 seconds.
- Repeat for several cycles until you feel more relaxed.
Why It Helps:
This even, rhythmic breathing naturally shifts your focus and calms your nervous system.
8. Mindful Breathing
A Meditative Practice That Trains Awareness
How It Works:
Mindful breathing pairs breathwork with mindfulness, helping reduce both physical symptoms and negative thought loops.
Steps:
- Sit quietly and bring your attention to your breath.
- Inhale and exhale naturally without trying to change it.
- If your mind wanders, gently return focus to your breathing.
- Practice for 5–10 minutes.
Why It Helps:
This practice cultivates present-moment awareness and breaks the cycle of anxious thinking.
Tips for Getting the Most Out of Breathing Exercises
- Practice regularly. Like any skill, breathing techniques work best with consistency.
- Create a calm space. Choose a quiet environment where you feel safe and undisturbed.
- Use guided apps. Tools like Calm, Headspace, or Insight Timer can provide audio support.
- Combine with other practices. Pair breathing with journaling, stretching, or soft music for added relaxation.
When to Seek Professional Help
While breathing exercises are helpful for managing day-to-day anxiety, persistent or severe symptoms may require professional support. If you experience panic attacks, excessive worry, or disruptions to daily life, consider speaking with a therapist or healthcare provider.
Final Thoughts: Breathe, Relax, Repeat
Breathing is more than just a biological function—it’s a bridge between your body and your mind. Whether you’re coping with anxiety in the moment or creating a daily stress-relief routine, these breathing exercises offer simple yet powerful ways to reclaim peace and presence.
Try one now. Just one deep breath can begin to shift your mood and calm your spirit.
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