Coping with Anxiety
Breathing exercises are one of the fastest ways to calm anxiety because they work directly with your nervous system. When anxiety rises, breathing often becomes shallow and fast, which signals the body to stay on high alert. Slowing and regulating your breath sends the opposite message: you’re safe right now.
Research shows that controlled breathing can reduce anxiety by activating the parasympathetic nervous system, the part of the body responsible for rest, calm, and recovery. Slower breathing, especially with longer exhales, has been linked to reduced heart rate, lower stress hormones, and improved emotional regulation. In short, changing your breath helps change how your body experiences anxiety.
These exercises are easy to learn, don’t require special equipment, and can be used anytime—at work, at home, or in the middle of a stressful moment.
1. Extend Your Exhale
One of the most effective ways to calm anxiety is to make your exhale longer than your inhale. Longer exhales signal the brain to slow down and relax.
How to do it:
Inhale through your nose for a count of 4
Exhale slowly through your mouth for a count of 6 or more
Repeat for 1–3 minutes
You can do this sitting at your desk, lying in bed, or waiting in line. Some people find it helpful to imagine tension or stress leaving the body with each long exhale.
Why it helps: Longer exhales activate calming pathways in the nervous system and reduce the physical intensity of anxiety.
2. Belly Breathing (Diaphragmatic Breathing)
Anxiety often pulls breathing up into the chest. Belly breathing helps bring the breath deeper, which supports relaxation and steadier oxygen flow.
How to do it:
Place one hand on your stomach
Inhale slowly, feeling your belly rise
Exhale gently, feeling your belly fall
Keep your chest relatively still
Try this during a short break, while watching TV, or anytime you notice tension building.
Why it helps: Belly breathing improves breathing efficiency and helps the body shift out of “fight-or-flight” mode.
3. Box Breathing
Box breathing adds structure and rhythm, which can be especially helpful when your mind feels scattered or overwhelmed.
How to do it:
Inhale for 5 counts
Hold for 5 counts
Exhale for 5 counts
Hold again for 5 counts
Repeat for several rounds
Visualizing a box as you move through each step can help keep your focus steady.
Why it helps: Box breathing slows the breath, steadies heart rate, and gives the mind something concrete to focus on during stress.
Box Breathing Video
This guided box breathing exercise is designed to help calm anxiety by slowing your breathing and easing tension in the body. By breathing in steady, equal counts, box breathing supports relaxation and can help you feel more grounded during moments of stress or overwhelm. This exercise can be used anytime a
A Gentle Reminder
Breathing exercises don’t make anxiety disappear forever but they can lower the intensity and help you feel more grounded and in control in the moment. Over time, regular practice trains your body to recover from stress more quickly and reduce anxiety.