9 Simple Breathing Exercises for Anxiety Relief

Feeling overwhelmed? These breathing exercises for anxiety can help you find calm and regain control in just minutes!

Anxiety can feel overwhelming, making it hard to focus, breathe properly, or find a sense of calm. When stress and worry take over, our breathing often becomes shallow and rapid, which can make anxiety symptoms even worse. 

The good news is that simply changing the way you breathe can have a powerful effect on your mind and body. Breathing exercises are a natural, effective way to ease anxiety, slow down racing thoughts, and bring a sense of control back into your day.

By practicing specific breathing techniques, you can activate your body’s relaxation response, helping to lower stress hormones, regulate heart rate, and restore a feeling of balance. 

Whether you’re dealing with daily stress, panic attacks, or general anxiety, these breathing exercises provide an easy, accessible tool for managing emotions and finding calm. In this post, we’ll explore some of the best breathing exercises for anxiety, how they work, and how you can incorporate them into your routine for lasting relief.

This post is all about breathing exercises for anxiety.

This post may contain affiliate links. We may earn a small commission at no extra cost to you—thank you for supporting what we do. We only share offerings we truly believe in.

Breathing Exercises for Anxiety: A Natural Way to Calm the Mind

Breathing exercises offer a simple yet powerful way to calm the mind and body during moments of anxiety. Unlike medication or other interventions, breathwork is a natural, accessible tool that you can use anytime, anywhere to regain a sense of control. 

Whether you’re dealing with daily stress or intense anxiety, practicing specific breathing techniques can help bring immediate relief while also building long-term resilience against anxiety.

The Science Behind Breathing Exercises for Anxiety Relief

Breathing exercises play a crucial role in regulating the autonomic nervous system, which controls the body’s stress response. 

When anxiety strikes, the sympathetic nervous system—responsible for the “fight-or-flight” response—becomes overactive, causing rapid, shallow breathing, increased heart rate, and heightened alertness. 

Controlled breathing techniques help activate the parasympathetic nervous system, which promotes relaxation by slowing the heart rate, lowering blood pressure, and reducing the production of stress hormones like cortisol. This shift allows the body to exit the state of heightened stress and return to a calmer, more balanced state.

Additionally, deep and rhythmic breathing optimizes the balance of oxygen and carbon dioxide in the blood, preventing hyperventilation, which is common during anxiety episodes. Proper breath control increases oxygen delivery to the brain, improving focus and emotional regulation. 

Scientific studies have shown that certain breathing exercises can significantly lower anxiety levels by enhancing vagal tone, which strengthens the body’s ability to recover from stress. 

These techniques not only provide immediate relief during moments of high stress but also, when practiced consistently, strengthen the body’s ability to manage anxiety over time, making it more resilient to future stressors.

Top Breathing Exercises for Anxiety

#1 Diaphragmatic Breathing (Belly Breathing)

Diaphragmatic breathing, also known as belly breathing, is a simple yet powerful technique that helps activate the body’s relaxation response. It encourages deep breathing from the diaphragm rather than shallow breathing from the chest, which is common during anxiety.

To begin, find a comfortable position, either sitting upright with your feet flat on the ground or lying down with your knees slightly bent. 

Place one hand on your chest and the other on your abdomen to help you monitor your breath. 

Slowly inhale through your nose, directing the air deep into your belly so that your abdomen rises while your chest remains still. Focus on expanding your lower ribs as you breathe in. 

Then, gently exhale through your mouth, pursing your lips slightly as you release the air and feeling your belly fall. Aim to make your exhale slightly longer than your inhale to promote relaxation. 

Continue this cycle for several minutes, maintaining a steady, rhythmic pace. With practice, diaphragmatic breathing becomes easier and more natural, helping to regulate breathing patterns 

#2 Box Breathing (Square Breathing)

Box breathing, also known as square breathing, is a structured breathing technique that helps regulate breath control and promote relaxation. 

To practice, sit comfortably with your back straight and close your eyes if it helps you focus. Start by slowly inhaling through your nose for a count of four, filling your lungs completely while keeping your shoulders relaxed. 

Once your lungs are full, hold your breath for another count of four, avoiding tension in your body. 

Then, exhale slowly and evenly through your mouth for four seconds, emptying your lungs completely. 

Finally, hold your breath again for four seconds before beginning the next inhale. This creates a balanced breathing cycle, forming a “box” of equal-duration breaths. 

Repeating this pattern for several minutes can help slow your breathing rate, increase oxygen flow, and create a sense of calm. It’s especially useful during stressful moments, as it provides structure and focus, helping to break the cycle of anxious thoughts.

#3 4-7-8 Breathing

The 4-7-8 breathing technique is a simple yet powerful breathing exercise known to reduce anxiety. It works by regulating the breath to encourage a slower, more controlled rhythm, which helps calm the nervous system.

To begin, find a quiet place where you can sit or lie down comfortably. Gently close your eyes and take a deep breath in through your nose, counting to four as your lungs fill with air. 

Once you’ve taken in a full breath, hold it for a count of seven, keeping your body relaxed as you retain the air and absorb the oxygen.

Then, exhale slowly and completely through your mouth for a count of eight, making a gentle whooshing sound as you release the air. 

This extended exhale helps activate the body’s relaxation response by slowing the heart rate and reducing tension. Repeat this cycle for four breaths to start, gradually increasing as needed.

#4 Alternate Nostril Breathing (Nadi Sodhana)

Alternate Nostril Breathing, or Nadi Shodhana, is a calming breathwork technique rooted in yogic traditions that helps balance the nervous system. 

To begin, sit comfortably with your spine straight, close your eyes and relax your shoulders.

Using your right hand, bring your index and middle fingers to rest between your eyebrows while positioning your thumb and ring finger near your nostrils. 

Gently close your right nostril with your thumb and take a slow, deep inhale through your left nostril. 

Once your lungs are full, close your left nostril with your ring finger, release your thumb from the right nostril, and exhale slowly through the right side. 

Then, inhale through the right nostril, switch nostrils by closing the right and opening the left, and exhale through the left. 

This completes one cycle. Continue this rhythmic pattern for several minutes, focusing on smooth, even breaths.

While it may sound a bit complicated to beginners, it’s quite simple to practice once you’ve got the pattern down. This short two-minute guided practice for beginners is a helpful video for anyone wanting visuals to better understand.

#5 Resonance Breathing (Coherent Breathing)

Resonance breathing, also known as coherent breathing, is a technique that involves slowing your breath to a steady, optimal rhythm. The goal is to breathe at a rate of around five to six breaths per minute, which helps synchronize the heart rate and nervous system for a calming effect. 

To practice, find a comfortable sitting or lying position and gently close your eyes. 

Inhale slowly and deeply through your nose for a count of five or six seconds, allowing your belly to expand. 

Then, exhale just as slowly through your nose or mouth for the same duration, keeping your breath smooth and even. There should be no force or strain—just a natural, rhythmic flow of air. 

As you continue this pattern, your body will gradually shift into a relaxed state, reducing stress and anxiety. 

Resonance breathing is particularly effective when practiced for 5–10 minutes daily, as it helps regulate the autonomic nervous system and supports overall emotional well-being.

#6 Humming Bee Breath (Bhramari)

Humming Bee Breath, or Bhramari, is a calming breathing technique that involves producing a gentle humming sound during exhalation. This vibration naturally soothes the nervous system, reduces stress, and helps quiet a restless mind. 

To practice, find a comfortable seated position with your spine straight and shoulders relaxed. Close your eyes and take a deep breath in through your nose, filling your lungs completely. 

As you exhale, keep your lips gently closed and hum softly, creating a smooth, buzzing sound like a bee. 

You can enhance the effect by lightly covering your ears with your fingertips to deepen the internal vibration. 

Focus on the sensation of the sound resonating in your head and chest. Continue this cycle for several rounds, maintaining slow and controlled breaths. 

This practice is very simple to do anywhere and perfect for all ages, even children. You can join this guided practice to learn more about how Bhramai activates the parasympathetic nervous system and how to do the exercise.

#7 Pursed-Lip Breathing

Pursed-lip breathing is a technique that helps control breathlessness, slow breathing, and promote relaxation. It is particularly useful for managing anxiety, improving lung function, and easing shortness of breath. 

To practice, start by sitting or standing in a comfortable position. Inhale deeply through your nose for about three seconds, filling your lungs with air. 

Then, purse your lips as if you were about to whistle and slowly exhale through them for about six to seven seconds. The key is to make your exhalation twice as long as your inhalation to regulate airflow and prevent hyperventilation. 

Keep your breathing steady and relaxed, avoiding any forceful exhaling. 

This technique helps keep the airways open longer, increases oxygen exchange, and creates a sense of control over breathing, which can be especially helpful during moments of anxiety or panic.

#8 Lion’s Breath (Simhasana)

Lion’s Breath, or Simhasana, is a dynamic breathing exercise. Unlike other controlled breathing techniques, Lion’s Breath involves a forceful exhalation paired with facial movement to encourage a full release of pent-up energy. 

To practice, find a comfortable seated position, ideally sitting on your heels or on a chair if needed with your back straight. 

Take a deep inhale through your nose, filling your lungs completely. As you exhale, open your mouth wide, stick out your tongue as far as possible, and make a loud “ha” sound from the back of your throat, forcefully pushing the air out. 

At the same time, widen your eyes and stretch your facial muscles as if you were roaring like a lion. As you stick your tongue down, try to raise your eyes to look at the space between your eyebrows.

Repeat this process a few times, returning to normal breathing between rounds. This exercise can help release physical and emotional tension, ease jaw and facial tightness, and create a sense of lightness, making it especially beneficial for relieving stress and anxiety.

This practice can feel a bit silly for beginners, but has a profound impact on relieving stress. For extra support, this two-minute guided video can help you understand the basics of Simhasana.

#9 Extended Exhale Breathing

Extended exhale breathing is a technique that’s as simple as the name suggests, making the exhalation longer than the inhalation. This breathing method activates the parasympathetic nervous system, which helps slow the heart rate, reduce stress, and ease anxiety. 

To practice, sit or lie down in a comfortable position and take a natural breath in through your nose. 

Then, exhale slowly and completely through your nose or mouth, making your exhale last longer than your inhale. For example, you might inhale for a count of four and exhale for a count of six or eight. 

The key is to extend your exhalation gradually without straining. If counting feels stressful, you can simply focus on making your exhales longer than your inhales. 

Practicing extended exhale breathing for a few minutes can quickly bring a sense of calm, making it especially useful during moments of high stress or before sleep.

Common Mistakes to Avoid with Breathing Exercises

Breathing Too Quickly or Forcefully

Rapid or forceful breaths can lead to hyperventilation, causing dizziness, tingling, or lightheadedness. To avoid this, focus on slow, steady breathing with controlled inhales and longer exhales.

If you feel lightheaded, try slowing your breath, extending your exhale, or breathing through your nose.

Neglecting the Exhale

Many people focus only on deep inhales but forget that full, slow exhalations are crucial for anxiety relief. Aim for longer exhales when possible.

Poor Posture

Slouching can restrict lung expansion and make deep breathing harder. Sit or lie down with a straight spine for better breath control.

If you plan to start practicing breathing exercises regularly or meditation, you may want to look into meditation cushions which can offer support for your core and help maintain your posture.

Holding Tension While Breathing 

Tensing the shoulders, jaw, or chest while breathing can reduce the effectiveness of the exercise. Stay relaxed and focus on soft, natural breaths.

Inconsistent Practice

Breathing exercises are most effective when practiced regularly, not just during moments of stress. 

Daily practice allows these techniques to become second nature, making it easier to apply them in moments of high anxiety or even during a panic attack.

This post was all about breathing exercises for anxiety.

Have you tried any of these breathing exercises for anxiety? Share your experience in the comments and let us know which technique works best for you!