Anxiety and stress lead to various health issues and depression is one of the common diseases. However, there are many breathing exercises for anxiety that you can use to calm your mind and remove negative thoughts.
In this blog, we will highlight the most effective breathing techniques for managing anxiety, feeling more centred, and controlling your mind.
What is Anxiety?
Anxiety is a natural human emotion which is caused by feelings of worry, unease and fear. The common symptoms of anxiety are rapid breathing, increased heartbeat trembling and sweating.
Top Breathing Exercises for Anxiety
When you feel anxious, it affects your breathing system and makes you feel breathless. Various powerful techniques help you breathe properly during anxiety. Some of the most effective breathing exercises for anxiety are explained below:
1. 1. 4-7-8 Breathing
The first breathing exercise is 4-7-8 breathing. In the beginning, you should practice this exercise while you are in a sitting position. Once you practice the techniques properly, you may perform it while lying in bed.
This breathing exercise helps quiet your mind, slow down your breathing as well as relaxes the body. It will help you fall asleep easily during anxiety.
How To Do It
Step 1: Inhale slowly through your nose for 4 seconds
Step 2: Inhale gently through your nose for 4 seconds
Step 3: Hold your breath for 7 seconds
Step 4: Exhale slowly through your mouth (with a soft whooshing sound) for 8 seconds
Repeat this 4 times to start—eventually working up to 8 full cycles as you get more comfortable.
2. Box Breathing
Box breathing is one of the easiest exercises. It is also known as four-square breathing since the breathing pattern has been divided into four equal parts. This exercise is very effective in managing stress and anxiety since it activates the parasympathetic nervous system. It lowers stress hormones and slows down breathing.
How To Do It
Step 1: Inhale slowly through your nose for 4 seconds
Step 2: Hold your breath for 4 seconds
Step 3: Exhale slowly through your mouth for 4 seconds
Step 4: Hold again with your lungs empty for 4 seconds
Try to do this cycle 4 to 5 times or for a couple of minutes.
3. Resonant (Coherent) Breathing
Resonate or coherent breathing is helpful to overcome anxiety. In this breathing technique for anxiety, you need to slow your breath to about five to six breaths per minute.
It gets your heart, lungs as well as nervous system into the harmonious rhythm. By practising this breathing exercise, you can sync your body and mind to work more smoothly. It improves heart rate visibility, lowers stress and reduces anxiety.
How to Do It
Step 1: Inhale slowly through your nose for 5 seconds
Step 2: Exhale slowly through your mouth for 5 seconds
Do this for 5–10 minutes, ideally once or twice a day.
4. Diaphragmatic (Belly) Breathing
This technique focuses on using your diaphragm—a dome-shaped muscle just below your lungs—to breathe deeply. Instead of your chest rising when you inhale (which happens with shallow breathing), your belly expands outward. That’s why it’s also called belly breathing.
It slows your heart rate, reduces muscle tension, and activates the parasympathetic nervous system—which is the part of your nervous system responsible for calm, digestion, and recovery.
How to Do It
Step 1: Sit in a chair with your back straight or lie down on your back. Loosen any tight clothing.
Step 2: Put one hand on your chest and the other hand on your belly, just below your ribcage
Step 3: Inhale Slowly Through Your Nose (About 4 Seconds)
Step 4: Exhale Slowly Through Your Mouth (About 4–6 Seconds)
Step 5: Repeat for 5–10 Minutes
5. Alternate Nostril Breathing (Nadi Shodhana)
Alternate Nostril Breathing is a yogic breathing technique that involves breathing through one nostril at a time. It balances the left and right sides of the brain and promotes a deep sense of calm and clarity.
How To Do It
Steps 1: Sit comfortably with a straight spine and use your right thumb to close your right nostril
Step 2: Inhale slowly through the left nostril
Step 3: Close your left nostril with your ring finger, and release your right nostril
Step 4: Exhale through the right nostril
Step 5: Inhale through the right nostril
Step 6: Close the right, release the left, and exhale through the left
Step 7: This completes one round. Repeat for 5–10 rounds
6. Breath Focus
When you feel anxious, breathe and focus on one of the best exercises that you can do to relax your mind. Slow and focused breathing reduces anxiety. To do this exercise, you don’t need any equipment or tools. It can be done by just sitting or lying in a comfortable and quiet space.
How To Do It
Step 1: Sit or lie down in a quiet space
Step 2: Close your eyes and start breathing naturally
Step 3: Focus all your attention on the feeling of air entering and leaving your nose or the rise and fall of your belly
Steps 4: Optionally, say a calm word (like “peace” or “relax”) silently on each inhale and exhale
Steps 5: Continue for 5–10 minutes, gently bringing your mind back whenever it wanders.
7. Equal Breathing
Equal breathing is one of the oldest practices of pranayama yoga. In this exercise, the timing of inhale and exhale should be equal. For example, if you inhale for 5 seconds, you have to exhale for the same 5 seconds.
How To Do It
Step 1: Inhale through your nose for a count of 5
Step 2: Exhale through your nose for a count of 5
Step 3: Keep the breaths smooth and steady—no pauses
Step 4: Once comfortable, you can increase to 5 or 6 counts
Step 5: Repeat for 5–10 minutes
8. Lion’s Breath (Simhasana)
In the lion’s breathing, you focus more on exhaling. When doing this practice, a person has to exhale forcefully. It’s energizing and helps release tension.
How To Do It
Steps 1: Sit comfortably, either cross-legged or on your heels
Step 2: Inhale deeply through your nose
Step 3: Open your mouth wide, stick out your tongue, and exhale forcefully through your mouth while making a loud “haaaa” sound
Step 4: Let your eyes widen or roll upward if it feels natural
Step 5: Repeat 3–5 times
9. Guided Meditation
Guided Meditation is about listening to a guided voice that walks you through breathing, relaxation, and mindfulness. It’s great for beginners or when you need help staying focused.
How To Do It
Steps 1: Find a quiet, comfortable space and sit or lie down
Steps 2: Put on a guided meditation (from YouTube, apps like Calm, Headspace, Insight Timer)
Step 3: Focus on your breath and the voice guiding you
Step 4: Let go of distractions and just follow along
Step 5: Meditations can range from 5 to 30 minutes, depending on your needs
Final Thoughts
Anxiety can feel overwhelming, but something as simple and natural as your breath can become a powerful tool to calm your mind and body. The breathing exercises shared in this blog—like 4-7-8 breathing, box breathing, belly breathing, and guided meditation—are easy to learn, take just a few minutes a day, and can be practiced anytime, anywhere.
