Breathing Exercises for Anxiety
Breathing exercises for anxiety use controlled inhale-exhale patterns to activate the parasympathetic nervous system, which may help reduce anxious feelings, lower heart rate, and promote a sense of calm.
How to Do It
- 1Find a quiet spot if possible (or just pause where you are).
- 2Inhale slowly through your nose for 4 seconds.
- 3Hold your breath gently for 7 seconds.
- 4Exhale completely through your mouth for 8 seconds.
- 5Repeat for 4–8 cycles.
Timing
Recommended duration: 2–5 minutes
Cycle length: 19 seconds per cycle (4-7-8 pattern)
Inhale 4s · Hold 7s · Exhale 8s
Benefits
- ✓May help interrupt the anxiety thought cycle by shifting focus to the body.
- ✓Extended exhales can lower heart rate and reduce physical tension.
- ✓Portable — practice anywhere without equipment or apps.
- ✓Can be combined with cognitive techniques for greater effect.
When to Use
- •When anxious thoughts start spiraling.
- •Before anxiety-triggering situations (calls, meetings, social events).
- •As a daily practice to build overall resilience.
- •At bedtime when anxiety prevents sleep.
Cautions
- ⚠This is not medical advice and is not a treatment for anxiety disorders.
- ⚠If anxiety significantly impacts your daily life, seek professional help.
- ⚠Stop any technique that increases your anxiety — try a different pattern instead.
- ⚠Breathing exercises complement therapy (like CBT) but do not replace it.
Frequently Asked Questions
What is the best breathing technique for anxiety?
There is no single "best" technique. The 4-7-8 method and extended exhale breathing are commonly recommended. The physiological sigh is the fastest for acute anxiety. Try different patterns to find what works for you.
How quickly do breathing exercises reduce anxiety?
Most people notice some relief within 1–3 minutes of controlled breathing. For acute anxiety, the physiological sigh can provide near-instant relief.
Should I breathe through my nose or mouth for anxiety?
Inhaling through the nose is generally recommended, as it activates the diaphragm and slows the breath naturally. Exhaling through the mouth is fine and can help extend the exhale.
Can breathing exercises make anxiety worse?
In rare cases, focusing on breathing can increase anxiety (especially with long holds). If this happens, try shorter holds or switch to a technique without holds, like extended exhale breathing.
How often should I practice breathing for anxiety?
Daily practice of 5–10 minutes can build long-term resilience. Use shorter sessions (1–2 minutes) for immediate relief when anxiety strikes.
Related Techniques
4-7-8 Breathing
The 4-7-8 breathing technique is a pattern where you inhale for 4 counts, hold for 7, and exhale for 8, designed to activate the parasympathetic nervous system and promote relaxation.
Extended Exhale Breathing
Extended exhale breathing is a technique where you make your exhale longer than your inhale, typically in a 1:2 ratio, to stimulate the vagus nerve and promote a calm state.
Calm Down Now
When you need to calm down quickly, controlled breathing is one of the fastest evidence-based tools available — it can shift your nervous system from "fight or flight" to "rest and digest" in under a minute.
Breathing Exercises for Sleep
Breathing exercises for sleep use slow, rhythmic patterns to calm the nervous system, quiet the mind, and create conditions that may help you fall asleep more easily.