5 Breathing Exercises to Calm Anxiety Fast
When anxiety hits, it often feels like it takes over everything — your body, your mind, your ability to think clearly. But one of the fastest, most effective ways to reset is something you can do anywhere, anytime: your breath.
By learning a few simple breathing techniques, you can calm your nervous system, lower stress levels, and regain a sense of control — often within just a few minutes.
Here are five powerful breathing exercises for anxiety relief you can start using today:
1. Box Breathing
How to do it:
Inhale through your nose for 4 counts
Hold your breath for 4 counts
Exhale through your mouth for 4 counts
Hold your breath out for 4 counts
Repeat for 2–5 minutes
Why it works:
Box breathing is used by athletes and even Navy SEALs to stay calm under pressure. It regulates the nervous system and helps shift your mind out of panic.
2. 4-7-8 Breathing
How to do it:
Inhale through your nose for 4 counts
Hold your breath for 7 counts
Exhale slowly through your mouth for 8 counts
Repeat for 4-8 rounds
Why it works:
4-7-8 breathing encourages deep relaxation by lengthening the exhale, signaling your body that it’s safe to let go of tension.
3. Coherent Breathing
How to do it:
Inhale for 5 counts
Exhale for 5 counts
Keep it even and gentle, breathing only through your nose
Continue for at least 5 minutes
Why it works:
Coherent breathing helps balance the heart rate and stimulates the vagus nerve, a key player in calming anxiety and activating the parasympathetic nervous system.
4. Extended Exhale Breathing
How to do it:
Inhale naturally through your nose
Exhale slowly for twice as long as your inhale (for example, inhale for 4, exhale for 8)
Keep breathing slowly and gently for 3–5 minutes
Why it works:
Focusing on a longer exhale triggers a relaxation response in the brain, helping you physically unwind from stress and anxiety.
5. Resonant Breathing
How to do it:
Inhale for about 6 seconds
Exhale for about 6 seconds
Aim for about 5 full breaths per minute
Relax your body and repeat for 5-10 minutes
Why it works:
Resonant breathing is scientifically shown to reduce anxiety, boost mood, and improve heart rate variability — a marker of good nervous system health.