7 deep breathing exercises to help you calm anxiety
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Your breath has a direct link to your anxiety. Learn how to calm anxiety with 7 deep breathing exercises so you can breathe in peace and breathe out wellness.
Feeling anxious can be overwhelming. But, if you suffer from anxiety, you actually have a powerful (and free) tool at your disposal all the time—your breath. The way we breathe can significantly impact our feelings, especially when it comes to managing anxiety. Learn how deep breathing exercises can help you find a sense of calm.
What is anxiety?
Anxiety is a common condition that so many people experience. You might feel a mix of nervousness, worry, and unease about something with an uncertain outcome. Situations like waiting to hear back about a job interview or preparing for a big test can trigger anxiety, making your heart beat faster and your thoughts race.
Unfortunately, anxiety can linger and become a regular part of your life. It can affect your everyday activities and bring a wide range of symptoms along with it.
Some symptoms of anxiety include:
Aches and pains
Physical inactivity
Change in appetite
Inability to focus and concentrate
Irritability
Difficulty sleeping
Rapid heartbeat and breathing
Sweating
Understanding the symptoms of anxiety can help you learn how to manage them. One effective way to do this is through breathing exercises specifically designed for calming anxiety.
How does breathing impact our nervous system?
Breathing can have a powerful effect on our nervous system. The nervous system is the complex network that controls everything we feel and do. Breathing exercises can impact our nervous system in the following ways:
Slowing your heart rate
Lowering your blood pressure
Increasing oxygen flow
When you practice deep breathing techniques regularly, your body starts to learn a new pattern. Over time, this can lead to a general feeling of calm and relaxation, making it easier to handle moments of anxiety when they arise.
7 breathing exercises for calming anxiety
Breathing exercises for anxiety are easy to learn and can be done anywhere, helping you feel more in control and at peace, regardless of what's happening around you. There are several simple yet effective breathing exercises that you can use anytime, anywhere. Try them out and see which ones work best for you.
1. Extend your exhale
Focus on making your exhale longer than your inhale. Start by inhaling for a count of four, then exhale slowly for a count of six or more. You can do this while sitting in your office chair or even lying in bed before you sleep. It can help to visualize your stress leaving your body with each extended exhale.
💙 Practice extending your exhale during the Breathe Into Relaxation session with Jay Shetty.
2. Practice belly breathing
Put your hand on your stomach and breathe deeply, feeling your abdomen rise and fall. This can be done while taking a short break during work or even while watching TV. It's about bringing your attention to the movement of your belly, encouraging full and deep breaths.
💙 Let our Breathe Bubble guide your deep belly breathing during times of stress.
3. Try an affirmation
Choose a calming word or phrase and repeat it silently as you breathe in and out. This could be done while waiting in line or during a stressful moment at work. The key is to match the rhythm of your breath with your chosen word or phrase, creating a sense of calm focus.
💙 Harness the power of positive self-talk during the Self-Affirmations session of the Daily Jay.
4. Try box breathing
Breathe in for four counts, hold for four counts, exhale for four counts, and then hold again for four counts. Box Breathing can be particularly effective before an important meeting or in a moment of stress. Visualizing a box as you do this can help maintain focus and rhythm.
💙 Let Chibs Okereke guide you through box breathing in the SOS breathwork session.
5. Use resonant breathing
Aim to complete five full breaths per minute. Each breath cycle (inhale and exhale) should last about 12 seconds. This is great to practice in a quiet space, perhaps in the morning or evening, to help regulate your body's stress response.
💙 Explore this equal part breathing with the Reset With the Breath session with Jay Shetty.
6. Explore yogic breathing
Also known as alternate nostril breathing, yogic breathing involves inhaling through one nostril and exhaling through the other. You can try this while sitting in a comfortable position, perhaps during a break in your day. It's a technique that requires a bit of practice, but may help you to relax.
💙 Let Mel Mah guide you in the alternate nostril breathing pattern during this session of the Daily Move.
7. Use the 3-3-3 rule breathing technique
Breathe in for three seconds, hold for three seconds, and exhale for three seconds. This is an easy exercise you can do even at your desk or in a stressful situation to quickly bring your anxiety levels down.
💙 Explore different breathing exercises based on how you’d like to feel in the Mindful Tools section of the Calm app.
Breathing exercises for anxiety FAQs
What is 3-3-3 breathing for anxiety?
The 3-3-3 breathing is a simple technique that you can use to calm down quickly. Breathe in deeply for three seconds, hold your breath for another three seconds, and then gently exhale for three seconds. This pattern helps you focus on your breathing and slows down your heart rate, making you feel more relaxed. It's a great tool to use when you're feeling anxious or stressed and need a quick way to regain your calm.
What is the 4-2-6 breathing technique?
The 4-2-6 breathing technique is a calming exercise. First, inhale slowly for four seconds. Then, hold your breath for two seconds. Finally, exhale slowly and steadily for six seconds. This technique helps by making your exhale longer than your inhale, which is a signal to your body to relax. It's particularly useful when you need to settle your mind before sleep or if you're feeling anxious and need to steady your nerves.
What is the 4-7-8 breathing technique?
The 4-7-8 breathing technique is a method that can help reduce anxiety and improve sleep. It involves breathing in for four seconds, holding your breath for seven seconds, and then exhaling for eight seconds. This technique helps to slow down your breathing and encourages your body to enter a state of deep relaxation. It can be especially helpful if you're having trouble falling asleep or if you're experiencing moments of high stress or anxiety.
What is the best breathing exercise for anxiety?
Choosing the best breathing exercise for anxiety can depend on your personal preferences and what feels most comfortable for you. Some people find quick and easy techniques like the 3-3-3 breathing helpful, especially in moments of sudden or severe stress. Others might prefer more structured methods like the 4-7-8 technique, especially for help with sleep. It's a good idea to try a few different breathing techniques to see which one works best for you. The key is regular practice to help your body learn to relax more easily.
Can anxiety cause shortness of breath?
Yes, anxiety can cause shortness of breath. When you're anxious, your body's stress response is activated, which can lead to faster breathing or even hyperventilation, or over-breathing. When this occurs, you inhale more rapidly and/or deeply than normal, leading to low levels of carbon dioxide in your blood. This can make you feel like you're not getting enough air, leading to shortness of breath or a feeling of being suffocated. This is your body's natural response to perceived danger or stress, but when there's no real threat, it can be unsettling. Practicing breathing exercises can help regulate your breath.
Calm your mind. Change your life.
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