The Best Breathing Exercises for Anxiety Relief
Feeling anxious? You're not alone — and you're not powerless. One of the most effective, natural ways to calm your mind and body is through controlled breathing exercises. Backed by a growing body of research, breathing exercises can help reduce symptoms of anxiety, regulate your nervous system, and restore a sense of balance and control.
How Breathing Affects Anxiety
When we’re anxious, we tend to breathe quickly and shallowly. This triggers the body’s stress response. But slow, deep breathing activates the parasympathetic nervous system — the part of your body responsible for rest and relaxation — helping you feel calmer and more grounded.
Best Breathing Techniques to Try
1. Diaphragmatic Breathing
Also called belly breathing, this method involves deep breaths into your abdomen instead of your chest. Inhale through your nose for 4 seconds, letting your belly rise, then exhale slowly through your mouth for 6 seconds.
2. 4-7-8 Breathing
Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. This method promotes relaxation and is especially helpful before bed or during anxious moments. Read more about 4-7-8 breathing here.
3. Box Breathing
Inhale for 4 seconds, hold for 4 seconds, exhale for 4, hold again for 4. This evenly paced rhythm helps steady your mind and focus. Read more about 4-4-4-4 box breathing here.
4. Extended Exhale
Try a 3–4 second inhale followed by a 6–8 second exhale. Longer exhales trigger the calming part of your nervous system and help slow your heart rate.
5. Coherent Breathing
Breathe at a consistent pace — about 5 seconds in and 5 seconds out. This helps promote a steady state of calm and mental clarity.
How to Practice
- Find a quiet, comfortable space.
- Start with just 1–2 minutes, then build over time.
- Use a visual guide — like our homepage breathing tool.
- Repeat daily. The more you practice, the more effective it becomes.
- Read more about deep breathing exercises' benefits and keys to effective practice.
These techniques are simple, effective, and completely free. Whether you’re facing chronic anxiety or just need a quick reset, your breath can be your anchor and path back to peace.