Breathing Techniques to Calm Anxiety

Anxiety can sneak up on us in the middle of a meeting, while we're driving, or even as we lie in bed trying to sleep. When our thoughts spiral, one of the most powerful tools we can turn to is something we’re already doing — breathing.

Conscious, controlled breathing taps into the parasympathetic nervous system, the body’s natural relaxation response. When we breathe deeply and intentionally, we send a message to the brain: You’re safe. You can relax.

In this post, we’ll explore five effective breathing techniques that can help you calm anxiety and reconnect with the present moment.

1. Box Breathing (a.k.a. Four-Square Breathing)

What it is: A simple technique used by athletes, soldiers, and meditators alike, box breathing involves equalizing your breath in four steps.

How to do it:

• Inhale for 4 seconds
  
  

• Hold for 4 seconds
  
  

• Exhale for 4 seconds
  
  

• Hold for 4 seconds
  
  

Repeat for 3–5 minutes. You can visualize tracing the four sides of a square as you breathe.

Why it works: This method slows your breath rate and distracts your mind, reducing stress levels quickly.

2. 4-7-8 Breathing

What it is: This technique helps manage anxiety and even aids sleep.

How to do it:

• Inhale quietly through your nose for 4 seconds
  
  

• Hold your breath for 7 seconds
  
  

• Exhale audibly through your mouth for 8 seconds
  
  

Start with 4 cycles and work your way up as it becomes more comfortable.

Why it works: The extended exhalation activates the relaxation response, slowing heart rate and calming the nervous system.

3. Diaphragmatic (Belly) Breathing

What it is: Unlike shallow chest breathing, this technique emphasizes full, deep breaths that expand the belly.

How to do it:

• Sit or lie down comfortably
  
  

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

• Inhale deeply through your nose, letting your belly rise
  
  

• Exhale slowly through pursed lips, letting your belly fall
  
  

Practice for 5–10 minutes daily to train your body to breathe more effectively.

Why it works: Belly breathing increases oxygen intake and slows the pace of your breathing, grounding you in the moment.

4. Alternate Nostril Breathing (Nadi Shodhana)

What it is: A traditional yogic practice that balances energy and calms the mind.

How to do it:

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

• Inhale through your left nostril
  
  

• Close your left nostril with your ring finger, release the right nostril, and exhale
  
  

• Inhale through the right, close it, and exhale through the left
  
  

Continue alternating for 1–2 minutes.

Why it works: This technique balances the left and right sides of the brain and helps release emotional tension.

5. Coherent Breathing

What it is: Also known as resonant breathing, it involves breathing at a steady rate of 5 breaths per minute.

How to do it:

• Inhale for a count of 5
  
  

• Exhale for a count of 5
  
  

Use a timer or app to help guide the rhythm, aiming for about 6 full breaths per minute.

Why it works: This steady breathing pace helps synchronize heart rate variability and reduce symptoms of anxiety and panic.

You don’t need to be a meditation expert or have 30 minutes of free time to start using your breath to regulate anxiety. Even 60 seconds of focused breathing can help shift your nervous system from fight-or-flight to calm and centered.

If anxiety is a frequent visitor in your life, practicing one or more of these techniques regularly — not just in moments of stress — can build resilience over time.

Remember: Your breath is always with you. When everything feels out of control, it’s your built-in anchor to peace.