Breathing Techniques: 5 Exercises Against Anxiety

Breathing is the only function of the autonomic nervous system you can consciously control. When you change your breathing rhythm, you send a signal to the brain: “we're safe” (Zaccaro et al., 2018).

5 Techniques Step by Step

Box Breathing (4-4-4-4)

Used by Navy SEALs for calm in extreme situations.

→ Inhale for 4 seconds

→ Hold for 4 seconds

→ Exhale for 4 seconds

→ Hold for 4 seconds

→ Repeat 4-6 times

4-7-8 Technique

Created by Dr. Andrew Weil. Ideal for insomnia and panic.

→ Inhale for 4 seconds

→ Hold for 7 seconds

→ Exhale slowly for 8 seconds

→ Repeat 3-4 times

Diaphragmatic Breathing

Ma et al. (2017) showed it reduces stress and improves focus.

→ Place your hand on your belly

→ Inhale through nose — belly rises

→ Exhale through mouth — belly falls

→ 5-10 minutes daily

Physiological Sigh

From Andrew Huberman's Stanford Lab. The fastest technique for instant calm.

→ Double inhale through nose (short + second sip)

→ Long exhale through mouth

→ 1-3 repetitions are enough

Alternate Nostril Breathing (Nadi Shodhana)

Ancient yoga technique that balances the nervous system.

→ Close right nostril → inhale through left

→ Close both → hold

→ Open right → exhale

→ Alternate for 5 minutes

Breathing is the most accessible tool against anxiety. It's always with you.

Scientific Sources

Ma, X. et al. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress. Frontiers in Psychology, 8, 874. DOI: 10.3389/fpsyg.2017.00874
Zaccaro, A. et al. (2018). How Breath-Control Can Change Your Life: A Systematic Review. Frontiers in Human Neuroscience, 12, 353. DOI: 10.3389/fnhum.2018.00353

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5 Powerful Breathing Exercises Used by Navy SEALs to Combat Anxiety and Stress

5 Techniques Step by Step

Scientific Sources