5 Proven Breathing Techniques to Calm Anxiety Instantly
Discover five scientifically-backed breathing exercises that can help you manage anxiety symptoms in just minutes.
Dr. Sarah Mitchell
Clinical psychologist specializing in anxiety disorders with 15 years of experience
5 Proven Breathing Techniques to Calm Anxiety Instantly
Anxiety can strike at any moment, but having the right tools can make all the difference. Breathing techniques are one of the most effective, immediate ways to calm your nervous system.
1. Box Breathing (4-4-4-4)
Used by Navy SEALs, this technique involves:
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold for 4 counts
Repeat for 5 minutes.
2. 4-7-8 Breathing
Developed by Dr. Andrew Weil:
- Inhale through nose for 4 counts
- Hold breath for 7 counts
- Exhale completely through mouth for 8 counts
3. Diaphragmatic Breathing
Place one hand on chest, one on belly. Breathe so only your belly hand moves.
4. Alternate Nostril Breathing
Close right nostril, inhale left. Close left, exhale right. Continue alternating.
5. Resonant Breathing
Breathe at a rate of 5 breaths per minute (6 seconds in, 6 seconds out).
The Science
These techniques activate your parasympathetic nervous system, reducing cortisol and promoting calm.
Medical Disclaimer: The information provided in this article is for educational purposes only and should not be considered medical advice. Always consult with a qualified healthcare professional before making any changes to your treatment plan.