7 Simple breathing exercises to instantly reduce anxiety (and keep your sanity intact!)

Take a deep breath – No, Seriously!

Anxiety. That uninvited guest that crashes your peaceful moments and makes your heart race like you’re in a marathon you never signed up for. But what if I told you that the simplest, most effective way to hit the pause button on anxiety is something you’re already doing? Yep, I’m talking about breathing exercises.

Breathing is automatic, but when done consciously, it becomes a superpower. Science backs it up: controlled breathing lowers cortisol (the stress hormone), slows the heart rate, and sends signals to your brain that everything is okay. So, if you’re tired of feeling like a stress ball on legs, these seven breathing exercises for anxiety will help you exhale your worries away.

Ready? Inhale, exhale, and let’s begin with these 7 simple breathing exercises!

1. Box breathing: The secret weapon for instant calm

Also known as four-square breathing, this technique is used by Navy SEALs to stay cool under pressure. If it works for them, it can definitely work for us mortals.

How to do it:

1. Inhale deeply through your nose for four seconds.
2. Hold your breath for four seconds.
3. Exhale slowly through your mouth for four seconds.
4. Hold your breath again for four seconds.
5. Repeat the cycle for at least one minute.

This method works like magic by regulating your nervous system and keeping anxiety from hijacking your brain. Plus, it’s so discreet you can do it anywhere. Yes, even in that awkward work meeting.

2. 4-7-8 Breathing: The natural sedative for your mind

Dr. Andrew Weil, a well-known integrative medicine expert, swears that this is one of the most efficient breathing exercises. The 4-7-8 method is like a natural sleeping pill (without the side effects), making it perfect for nighttime anxiety.

How to do it:

1. Inhale through your nose for four seconds.
2. Hold your breath for seven seconds.
3. Exhale slowly through your mouth for eight seconds.
4. Repeat at least four times.

Why it works: The extended exhale helps eliminate carbon dioxide from your body, creating a deep sense of relaxation. Warning: May cause unexpected naps!

3. Alternate nostril breathing: balance your inner zen

Straight out of ancient yogic traditions, this exercise brings balance and clarity, making it a go-to for calming an overactive mind.

How to do it:

1. Close your right nostril with your thumb and inhale deeply through your left nostril.
2. Close your left nostril with your ring finger and release your right nostril.
3. Exhale through your right nostril.
4. Inhale through your right nostril, then switch and exhale through your left nostril.
5. Repeat for one to two minutes.

This method is like a reset button for your brain, clearing mental fog and reducing stress.

4. Belly breathing: The anxiety antidote

When we’re anxious, we tend to breathe shallowly from our chest, which actually increases stress. Belly breathing (also called diaphragmatic breathing) is the antidote.

How to do it:

1. Sit or lie down comfortably.
2. Place one hand on your chest and the other on your belly.
3. Inhale deeply through your nose, allowing your belly to rise while your chest stays still.
4. Exhale slowly through your mouth.
5. Repeat for a few minutes.

This type of breathing tells your nervous system to switch from fight or flight mode to chill and relax mode.

5. The Bumblebee breath: because humming is healing

This one might make you feel a little silly, but trust me, it works. The Bumblebee Breath (or Bhramari) uses humming vibrations to create a soothing effect on your nervous system.

How to do it:

1. Inhale deeply through your nose.
2. Close your eyes and gently press your fingers on your ears.
3. Exhale while making a humming sound like a bee.
4. Repeat five to ten times.

This method is scientifically proven to lower heart rate and blood pressure. Plus, it gives you an excuse to make weird noises in the name of wellness.

6. The 5-5-5-5 breath: Your emergency reset

If you’re in the middle of an anxiety attack and need a quick reset, this one’s for you.

How to do it:

1. Inhale for five seconds.
2. Hold for five seconds.
3. Exhale for five seconds.
4. Hold for five seconds.
5. Repeat as needed.

It’s quick, easy, and stops panic in its tracks.

7. Laughing breath: Because anxiety hates laughter

Laughter is the best medicine, and this technique combines deep breathing with forced laughter (which often turns into real laughter!).

How to do it:

1. Take a deep inhale.
2. Exhale with a forced “Ha ha ha!” sound.
3. Repeat until you actually start laughing.

It might feel silly at first, but this method floods your brain with feel-good endorphins and melts stress away.

Which of these breathing exercises will you try? Just breathe, you got this!

Anxiety is sneaky, but now you have seven simple breathing exercises to fight back. Whether you’re at work, stuck in traffic, or lying awake at night, these techniques will help you regain control and find your calm. Try them out and see which works best for you—because everyone deserves a little peace of mind.

So, next time anxiety comes knocking, just breathe. Literally. breathing exercises