Breathing Exercises for Anxiety: 4 Simple Methods

When you feel anxious, your breathing often gets fast and shallow. Slowing it down on purpose is one of the simplest things you can do. You can do it almost anywhere, and you do not need any equipment.

This article explains how slow breathing may help, gives clear steps for four methods, and lists who should be careful. If your anxiety also shows up as a racing heart or a tight chest, see Physical Symptoms of Anxiety.

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Quick Answer

Slow, deep breathing may help calm the body’s stress response. The National Center for Complementary and Integrative Health (NCCIH) says early research suggests that diaphragmatic breathing may reduce stress, but the quality of the research is low (1). Four methods to try are belly breathing, box breathing, 4-7-8 breathing, and cyclic sighing. Breathing exercises are a helpful tool, but they do not replace treatment for an anxiety disorder.

How Breathing Can Affect Anxiety

The NCCIH explains that slow breathing is linked to the relaxation response, which is the opposite of the stress response (1). A 2019 review of three studies with 880 people found early signs that diaphragmatic breathing may lower stress, including small changes in cortisol and blood pressure (1). The review also said the overall quality of the evidence is low, so these results are only a first sign.

A breathing exercise is a skill, and skills get easier with practice. Cleveland Clinic notes that belly breathing feels tiring at first and becomes more automatic over time (2). For this reason, it helps to practice when you feel calm, not only during a hard moment. Then the method is familiar when you need it.

4 Breathing Methods to Try

Belly (Diaphragmatic) Breathing

This method uses the diaphragm, the large muscle at the base of your lungs. Cleveland Clinic suggests starting with five to 10 minutes, about three to four times a day (2). Here are the steps in a seated position:

1. Sit comfortably with your shoulders, head, and neck relaxed.
2. Place one hand on your upper chest and the other just below your ribs.
3. Breathe in slowly through your nose so your stomach moves out against your hand.
4. Tighten your stomach muscles and breathe out through pursed lips. Keep the hand on your chest as still as you can.

Box Breathing

Box breathing uses four equal counts, like the four sides of a box. Cleveland Clinic recommends three to four rounds, once or twice a day (3). Breathe gently and stay at a comfortable level without straining (3). The steps are:

1. Breathe out fully to empty your lungs.
2. Breathe in through your nose for a count of four.
3. Hold your breath for a count of four.
4. Breathe out for a count of four.
5. Hold again, with your lungs empty, for a count of four.

4-7-8 Breathing

This pattern gives your mind a counting task, which can help when thoughts are racing. Cleveland Clinic says to do four cycles in total (4). You may feel a little lightheaded or short of breath when you first learn it, because you are breathing more slowly than usual (4). The steps are:

1. Place the tip of your tongue against the back of your upper front teeth.
2. Breathe out fully through your mouth with a soft whooshing sound.
3. Breathe in through your nose for a count of four.
4. Hold your breath for a count of seven.
5. Breathe out through your mouth for a count of eight.
6. Repeat steps 3 to 5 three more times.

Cyclic Sighing

In 2023, researchers at Stanford Medicine compared three breathing exercises and mindfulness meditation in 111 volunteers. Each person practiced for five minutes a day for one month (5). All groups reported less anxiety and better mood. The people who did cyclic sighing reported the largest daily improvements, and the effect grew over time (5). The study was small, so more research is needed. The steps are:

1. Breathe in through your nose.
2. Take a second, deeper breath in to fully fill your lungs.
3. Slowly breathe out all the air through your mouth.
4. Repeat for about five minutes.

Who Should Be Careful

The NCCIH says relaxation techniques are generally safe for healthy people. Some people report more anxiety, unwanted thoughts, or a fear of losing control while doing them (1). There are also rare reports of symptoms getting worse in people with epilepsy, certain mental health conditions, or a history of abuse or trauma (1).

Cleveland Clinic advises people with asthma or COPD to ask their provider before they start, and says belly breathing should not be the only treatment for these conditions (2). The NCCIH adds that if you have high blood pressure, you should keep following your treatment plan and talk to your provider about any new approach (1). If an exercise makes you feel worse, stop and breathe normally. You can try a different method later or ask a professional for guidance.

When to Reach Out for Support

The National Institute of Mental Health (NIMH) says an anxiety disorder does not go away, is felt in many situations, and can get worse over time (6). Consider talking to a doctor or a mental health professional if:

• Anxiety is present on most days for several weeks.
• Worry makes it hard to sleep, work, or spend time with people.
• You have panic attacks, which are described in What Is a Panic Attack?.
• Breathing exercises do not help or make you feel worse.

If you have thoughts of harming yourself, call or text 988 to reach the 988 Suicide and Crisis Lifeline. It is free and open all day and night (6). In a life-threatening emergency, call 911.

Conclusion

Slow breathing is a low-risk habit that can help you feel calmer, and it gets easier the more you practice. Pick one method from this list and try it for a few minutes a day when you are calm. Then use it when anxiety rises. If anxiety keeps coming back or limits your daily life, a doctor or therapist can offer treatments that work better than breathing alone. See also Anxiety or Stress? to understand what you may be feeling.

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Sources

1. National Center for Complementary and Integrative Health (NCCIH). Relaxation Techniques: What You Need To Know.
2. Cleveland Clinic. Diaphragmatic Breathing Exercises & Benefits.
3. Cleveland Clinic. How Box Breathing Can Help You Destress.
4. Cleveland Clinic. 4-7-8 Breathing Method For Sleep and Relaxation.
5. Stanford Medicine. Breathing Anxiety Away. Based on a 2023 study in Cell Reports Medicine.
6. National Institute of Mental Health (NIMH). Anxiety Disorders.