When anxiety rises, breathing often becomes fast and shallow, which tells the body it is in danger and makes anxiety stronger. Slow, steady breathing does the opposite. A longer, gentle exhale activates the body's calming system and can lower your heart rate within a minute or two.
Here are four breathing exercises for anxiety. Try each one for one to three minutes and keep the one that feels best.
1. Box breathing (4-4-4-4)
Box breathing is simple to remember and works well when your mind is racing.
- Breathe in through your nose for a count of 4.
- Hold gently for 4.
- Breathe out slowly for 4.
- Hold for 4, then repeat.
Follow along with the guided video below.
Read the transcript
Sit comfortably and let your shoulders drop. Follow the circle for two rounds. Breathe in for four counts, hold for four, breathe out for four, and hold for four. Repeat. Notice how your body feels now.
2. 4-7-8 breathing
This pattern stretches the exhale, and many people find it helpful at bedtime.
- Breathe in quietly through your nose for 4.
- Hold for 7.
- Breathe out through your mouth for 8, as if blowing through a straw.
- Repeat up to four times.
If holding your breath feels uncomfortable or makes you light-headed, skip the holds and simply make the exhale longer than the inhale.
3. Longer out-breath (4-6)
Breathe in for 4 and out for 6. It is the easiest pattern to use in public, because nobody can tell you are doing it.
4. The double inhale and long sigh
Take a normal breath in through your nose, then a second short sip of air on top of it, and let it all out in a long, slow sigh through your mouth. Two or three of these can take the edge off a stressful moment quickly.
Tips that make breathing work better
- Practice when you are calm. A skill you have rehearsed is easier to reach for in a hard moment.
- Breathe low. Rest a hand on your belly and let it rise, rather than lifting your shoulders.
- Pair it with grounding. Our article on grounding techniques has seven more ideas.
When breathing is not enough
If anxiety keeps returning, leads to panic attacks, or disrupts sleep and daily life, it may be connected to stress or past experiences that deserve attention. Online trauma therapy can help you find lasting relief. You can book a free 15-minute Zoom consultation from anywhere in Washington.
This article is for general education and is not a substitute for professional care. If you are in crisis, call or text 988, or call 911 if you are in danger.