Anxiety has a sneaky way of showing up when we least expect it. For some people, it’s that tightness in the chest before a big meeting. For others, it’s the racing thoughts at 2 a.m. when the whole world seems quiet, except your mind. I’ve been there too, and if you’re reading this, chances are you know that restless feeling all too well.
Here’s the good news: your breath can become your secret tool to calm things down. No expensive equipment, no fancy memberships — just you and your lungs. Sounds too simple, right? But science backs this up. Research shows that breathing exercises can lower cortisol (the stress hormone), regulate heart rate, and help the brain shift out of “fight or flight” mode.
In this post, I’ll walk you through five easy breathing techniques that anyone can try, even if you’ve never done a single yoga pose in your life. These aren’t complicated — think of them as practical tools you can pull out whenever anxiety decides to knock at your door.
Let’s get started.
1. Box Breathing (a Navy SEAL Favorite)
Imagine drawing a square in the air with your breath. That’s essentially what box breathing is. It’s simple, structured, and surprisingly effective.
How to do it:
- Inhale slowly through your nose for a count of 4.
- Hold your breath for a count of 4.
- Exhale gently through your mouth for a count of 4.
- Hold again for a count of 4.
- Repeat 4–6 times.
Why it works: Box breathing has been used by Navy SEALs to stay calm under extreme pressure. If it works for them in combat zones, it can certainly help during a stressful Zoom call or a sleepless night. The equal counts give your nervous system a rhythm, pulling you away from spiraling thoughts.
When to use it:
- Before public speaking
- During moments of panic
- To slow down racing thoughts at bedtime
2. 4-7-8 Breathing (the “Natural Tranquilizer”)
I first heard about this from Dr. Andrew Weil, who called it a “natural tranquilizer for the nervous system.” And honestly? It lives up to the hype.
How to do it:
- Sit comfortably, close your eyes if you want.
- Inhale quietly through your nose for a count of 4.
- Hold your breath for a count of 7.
- Exhale completely through your mouth for a count of 8.
- Do this 4 times at first.
Why it works: That long exhale tells your body, “Hey, we’re safe.” It activates the parasympathetic nervous system (the rest-and-digest mode), which helps reduce stress.
When to use it:
- Struggling to fall asleep
- After an argument or heated moment
- Whenever you feel jittery or restless
Personal tip: The first time I tried this, I felt light-headed — and that’s normal. Just don’t force it. Start slow and let your body adjust.
3. Alternate Nostril Breathing (Nadi Shodhana)
This one comes from yoga tradition, and while it may feel a little unusual at first, it’s incredibly balancing. If you’re feeling scattered or mentally overloaded, this practice can bring a surprising sense of calm.
How to do it:
- Sit comfortably and place your left hand on your lap.
- With your right hand, use your thumb to close your right nostril.
- Inhale slowly through your left nostril.
- Close the left nostril with your ring finger, release your right nostril, and exhale.
- Inhale through the right nostril, then switch again.
- Continue this cycle for 5–10 rounds.
Why it works: Alternate nostril breathing is thought to balance the left and right hemispheres of the brain. It slows everything down, forcing you to be mindful of each breath.
When to use it:
- During breaks in a hectic day
- Before meditation or yoga
- Anytime you feel mentally scattered
Fun fact: Many people notice they can actually think more clearly after doing this.
4. Diaphragmatic Breathing (a.k.a. Belly Breathing)
Most of us breathe shallowly, only using the top part of our lungs. Diaphragmatic breathing retrains you to use your diaphragm — which instantly relaxes your body.
How to do it:
- Sit or lie down comfortably. Place one hand on your chest and the other on your belly.
- Inhale slowly through your nose. Let your belly rise while your chest stays relatively still.
- Exhale slowly through pursed lips, feeling your belly fall.
- Repeat for 5–10 minutes.
Why it works: Shallow breathing is linked to anxiety. Deep belly breathing tells your brain that there’s no emergency. It can lower heart rate and blood pressure within minutes.
When to use it:
- Anytime, anywhere (no one will even notice!)
- During stressful conversations
- As a daily relaxation habit
5. Resonance Breathing (Coherent Breathing)
This one is about finding a natural rhythm — usually around 5 to 6 breaths per minute. It’s less about counting and more about easing into a flow.
How to do it:
- Inhale gently for 5–6 seconds.
- Exhale gently for 5–6 seconds.
- Keep going for 10–20 minutes if you can.
Why it works: Studies show resonance breathing improves heart rate variability (HRV), which is linked to better stress resilience. Many therapists actually recommend it for anxiety and trauma recovery.
When to use it:
- As part of a morning or bedtime routine
- To ground yourself after a stressful day
- While meditating or journaling
🌀 Putting It All Together
You don’t have to practice all five every day. Start with the one that feels easiest. Maybe you’ll use box breathing at work and 4-7-8 when you can’t sleep. Over time, you’ll build your own “toolbox” of calming techniques.
One thing I’ve learned: breathing exercises are like any other habit. The more consistently you do them, the more effective they become.
So the next time anxiety starts to creep in — before reaching for caffeine, doomscrolling on your phone, or pushing the feeling away — try pausing and simply breathing.
🌱 Final Thoughts
Anxiety can feel overwhelming, but it doesn’t define you. Breathing exercises aren’t a magic cure, but they’re a powerful starting point. They give you a sense of control when everything else feels chaotic.
If you practice even five minutes a day, you may notice small changes: calmer mornings, easier sleep, or just a little more patience with yourself. And those small changes? They add up.
Remember, your breath has been with you since day one. Maybe now’s the time to let it be your ally.
Anxiety & Depression Association of America (ADAA) – Managing Anxiety
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