Morning Anxiety: A 5-Minute Breathing Routine to Start Calm

1. Resets Your Nervous System

Morning anxiety often occurs because your nervous system hasn't had a chance to reset from the previous day's stress or from the natural cortisol spike upon waking. This routine activates your parasympathetic nervous system (the "rest and digest" response), resetting your stress response and promoting calm.

2. Interrupts Racing Thoughts

By focusing on your breath first thing in the morning, you interrupt the cycle of racing thoughts and worries that can trigger morning anxiety. The focused attention required for breathing exercises helps quiet your mind and prevents anxiety from spiraling.

3. Sets a Calm Tone for the Day

Starting your day with this breathing routine sets a calm, grounded tone that can influence how you experience the rest of your day. When you begin from a place of calm, you're better equipped to handle stress and anxiety that may arise later.

4. Reduces Cortisol Response

While you can't eliminate the natural cortisol awakening response, breathing exercises can help your body process it more effectively. The routine helps regulate your stress response, making the morning cortisol spike feel less overwhelming.

Step 2: Diaphragmatic Breathing (2 minutes)

1. Breathe in slowly through your nose for 4-5 seconds, allowing your belly to rise (chest should move minimally)
2. Feel your diaphragm expand as you inhale
3. Exhale slowly through your nose for 5-6 seconds, feeling your belly fall
4. Continue this pattern for 2 minutes, focusing on the rise and fall of your belly
5. If your mind wanders, gently return your attention to your breath

Tip: Count your breaths if it helps you stay focused. Aim for 8-12 complete breath cycles in 2 minutes.

Step 3: Coherent Breathing (3 minutes)

1. Transition smoothly from diaphragmatic breathing to coherent breathing
2. Inhale slowly through your nose for 5 seconds
3. Exhale slowly through your nose for 5 seconds
4. Continue this 5-5 rhythm without pausing between breaths
5. Focus on smooth, even breathing—no forcing or straining
6. Continue for 3 minutes (approximately 18-20 breath cycles)

Tip: You can remove your hands from your chest and belly now. Focus on the rhythm and flow of your breath.

Step 4: Notice and Transition (30 seconds)

1. After 5 minutes, take a moment to notice how you feel
2. You should feel calmer, more grounded, and less anxious
3. Take a few normal breaths and slowly open your eyes
4. Carry this sense of calm with you as you start your day

Shorter Version (3 minutes)

If 5 minutes feels too long, try a 3-minute version: 1 minute of diaphragmatic breathing followed by 2 minutes of coherent breathing. Even 3 minutes can significantly reduce morning anxiety.

Longer Version (10 minutes)

If you have more time, extend the routine: 3 minutes of diaphragmatic breathing followed by 7 minutes of coherent breathing. This provides deeper relaxation and stronger nervous system reset.

Alternative: Box Breathing

If coherent breathing doesn't resonate with you, try box breathing (4-4-4-4) for the second part: inhale 4s, hold 4s, exhale 4s, hold 4s. Repeat for 3 minutes.

Using a Breathing App

Consider using a breathing app with visual guides to help you maintain proper pacing. Apps like Breathworkk provide guided morning routines with visual cues that make it easy to follow the breathing patterns.

How do I stop morning anxiety?

To stop morning anxiety, practice a 5-minute breathing routine first thing in the morning. This routine should include diaphragmatic breathing, coherent breathing, or box breathing to activate your parasympathetic nervous system and reset your stress response. Establishing a consistent morning breathing practice can significantly reduce morning anxiety and set a calm tone for your day.

What is the best breathing exercise for morning anxiety?

The best breathing exercises for morning anxiety include coherent breathing (5-6 breaths per minute), diaphragmatic breathing, and box breathing (4-4-4-4). Coherent breathing is particularly effective because it resets your nervous system and maximizes heart rate variability. Practice for 5 minutes first thing in the morning for best results.

Why do I have anxiety in the morning?

Morning anxiety can be caused by several factors: elevated cortisol levels (cortisol naturally peaks in the morning), anticipatory anxiety about the day ahead, poor sleep quality, racing thoughts upon waking, and stress from the previous day carrying over. Breathing exercises can help reset your nervous system and reduce morning anxiety by activating the parasympathetic nervous system.

How long should I practice breathing exercises for morning anxiety?

For morning anxiety, practice breathing exercises for 5 minutes first thing in the morning. This is enough time to reset your nervous system and set a calm tone for the day. You can practice longer (10 minutes) if you have time, but consistency is more important than duration—even 3-5 minutes daily is effective.

When should I practice breathing exercises for morning anxiety?

Practice breathing exercises for morning anxiety as soon as you wake up, before checking your phone or starting your day. This timing is crucial because it resets your nervous system before stress and anxiety can build up. You can practice in bed, sitting up, or after getting up—whatever feels most comfortable.

Can breathing exercises replace other morning anxiety treatments?

Breathing exercises are a powerful tool for managing morning anxiety and can be used alongside other treatments like therapy, medication, and lifestyle changes. They work best as part of a comprehensive approach. For severe morning anxiety, consult with a healthcare professional for additional support.