5 Breathing Exercises to Calm Anxiety

Anxiety can feel overwhelming, but one of the simplest tools to regain calm is your breath. Controlled breathing activates the body’s relaxation response, helping reduce stress, lower heart rate, and clear your mind. These five breathing exercises are easy to practice anywhere and can provide quick relief from anxious feelings.

1. Deep Belly Breathing

Also called diaphragmatic breathing, this technique helps oxygenate the body and calm the nervous system.

• Sit or lie down comfortably.

• Place one hand on your chest and the other on your belly.

• Inhale deeply through your nose, feeling your belly rise, not your chest.

• Exhale slowly through your mouth, letting your belly fall.

• Repeat for 5–10 breaths, focusing on the rise and fall of your abdomen.

2. Box Breathing

Box breathing helps regulate your breath and calm racing thoughts.

• Inhale through your nose for 4 counts.

• Hold your breath for 4 counts.

• Exhale through your mouth for 4 counts.

• Hold again for 4 counts.

• Repeat this cycle for a few minutes, imagining the breath forming a “box.”

3. 4-7-8 Breathing

This technique is excellent for anxiety and promoting relaxation or sleep.

• Inhale quietly through your nose for 4 counts.

• Hold your breath for 7 counts.

• Exhale completely through your mouth for 8 counts.

• Repeat 3–4 times, focusing on the length and rhythm of your breath.

4. Alternate Nostril Breathing

This practice balances the nervous system and promotes mental clarity.

• Sit comfortably and use your right thumb to close your right nostril.

• Inhale through your left nostril slowly.

• Close the left nostril with your ring finger and exhale through the right nostril.

• Inhale through the right nostril, then switch to exhale through the left.

• Continue alternating for 5–10 cycles.

5. Resonance Breathing

Resonance breathing encourages steady, slow breathing to reduce anxiety.

• Inhale for 5–6 seconds.

• Exhale gently for 5–6 seconds.

• Focus on keeping your breaths smooth and even.

• Continue for several minutes, allowing your heart rate and mind to calm.

Tips for Best Results

• Practice in a quiet, comfortable space if possible.

• Use these exercises during stressful moments, before bed, or as part of your daily routine.

• Combine with mindfulness or meditation for added relaxation.

• Consistency is key; practicing daily strengthens your body’s stress response.

Breathing exercises are simple yet powerful tools to manage anxiety. With just a few minutes of focused breathing, you can calm your mind, release tension, and regain a sense of control. Experiment with these techniques to find which works best for you and make them a regular part of your stress management routine.