Anxiety Relief
Breathing Exercises for Anxiety
Gentle, proven techniques to calm your nervous system and regain control in minutes.
Why breathing helps anxiety
Slow, controlled breathing lengthens the exhale and activates the parasympathetic nervous system. This cues the body to shift out of fight-or-flight, reducing heart rate and anxious sensations.
Quick techniques that work
Use 2–5 minute sessions to ease anxious spikes.
- Box Breathing (4-4-4-4): Even counts steady the breath and mind.
- 4-7-8: Longer exhales promote relaxation—great before bed or when overthinking.
- Coherent Breathing: ~5–6 breaths/min to restore calm and clarity.
In-the-moment protocol (2–3 minutes)
- Posture: Sit upright, relax jaw/shoulders, place a hand on belly.
- Set ratio: Use 4 in / 6 out (or 4-4-4-4 if you prefer even counts).
- Pace: Smooth, quiet nose breathing; keep exhale unforced and slightly longer.
- Finish: Notice any shift in heart rate and tension; repeat as needed.
Daily plan to build resilience
Morning (3–5 min)
Coherent Breathing to set a calm baseline.
Midday reset (2–3 min)
Box Breathing to steady focus between tasks.
Evening (2–4 min)
4-7-8 to downshift from stress before bed.
Anytime
4 in / 6 out ratio to smooth spikes on-demand.
Symptoms, triggers, and tips
Common symptoms
Racing thoughts, rapid heart rate, chest tightness, shallow breathing.
Typical triggers
Caffeine, poor sleep, stress, over-scheduling, notifications.
Helpful adjustments
Slow exhale, nose breathing, relax shoulders, soften belly.
What to avoid
Over-breathing, forcing deep inhales, going too fast, breath-holding too long.
Guided relief for anxious moments
Follow simple visual cues and gentle pacing to settle your breath quickly.
FAQs
Should I breathe through my nose or mouth?
Prefer nose breathing. If anxiety spikes, a gentle mouth exhale can help extend the out-breath.
How often should I practice?
Use 2–3 minute resets as needed. Aim for a daily 3–5 minute session to build resilience.
Is this a replacement for therapy or medication?
No. Breathing is a useful tool, not a substitute for professional care. Consult your clinician for guidance.