Breathing Exercises for Anxiety

This technique works fastest for acute anxiety—calming effects in under 60 seconds. Developed by neuroscientist Dr. Andrew Huberman, it's the most rapid way to activate your parasympathetic nervous system.

Also called "square breathing," this technique uses even counts to create a steady, predictable rhythm. The equal timing helps calm racing thoughts and provides a mental anchor during anxious moments.

Developed by Dr. Andrew Weil, this technique emphasizes a longer exhale (8 seconds) which strongly activates the parasympathetic nervous system. The extended exhale is particularly effective for calming an overactive mind.

This technique involves breathing at a specific rate (5-6 breaths per minute) that's been shown to optimize heart rate variability and create coherence between your heart rhythm and breathing. It's ideal for building long-term anxiety resilience.

This simple technique focuses on making your exhale longer than your inhale, which is the core principle behind most anxiety-reducing breathing exercises. It's easy to remember and can be adjusted to your comfort level.

Should I breathe through my nose or mouth?

Prefer nose breathing for most techniques—it activates the parasympathetic nervous system more effectively and filters/humidifies air. However, during panic attacks or when you need faster relief, a gentle mouth exhale (like in 4-7-8 breathing) can help extend the out-breath and provide immediate relief.

How often should I practice breathing exercises for anxiety?

Use 2–3 minute resets as needed during anxious moments. For building resilience, aim for daily practice: 3–5 minutes in the morning, 2–3 minutes midday, and 2–4 minutes in the evening. Consistency matters more than duration—even 2 minutes daily is better than longer sessions done sporadically.

Is this a replacement for therapy or medication?

No. Breathing exercises are a valuable tool for managing anxiety symptoms, but they are not a replacement for professional mental health care, therapy, or medication when needed. They work best as part of a comprehensive treatment plan. If anxiety significantly impacts your life, consult a mental health professional.

What's the difference between anxiety and panic attacks?

Anxiety is a persistent state of worry, tension, and apprehension. Panic attacks are sudden, intense episodes of fear with severe physical symptoms (rapid heartbeat, chest pain, shortness of breath, feeling of doom). The Physiological Sigh works fastest for panic attacks (under 60 seconds), while Box Breathing and Coherent Breathing are better for general anxiety management.

Can I do breathing exercises if I have asthma or COPD?

Consult your healthcare provider first. Generally, gentle breathing exercises without breath holds can be safe, but avoid techniques that involve holding your breath or forced breathing. Extended exhale breathing (4 in / 6 out) without holds is often the safest option. Never practice if it causes breathing difficulties.

Why do I feel more anxious when I try to breathe deeply?

Forcing deep breaths can trigger hyperventilation and actually increase anxiety. Instead, focus on slow, gentle breathing with a longer exhale. Don't force the inhale—let it be natural. The key is the slow, extended exhale, not deep inhales. Try Extended Exhale (4 in / 6 out) or Coherent Breathing instead of "deep breathing."

How long until I see results?

Many people feel immediate relief (within 2-3 minutes) during anxious moments. For building long-term resilience and reducing baseline anxiety, expect to notice improvements after 1-2 weeks of consistent daily practice. Some people notice better sleep within days, while reduced overall anxiety may take 2-4 weeks of regular practice.

Can I do breathing exercises while lying down?

Yes, absolutely. Lying down is fine for most techniques, especially 4-7-8 breathing before bed. Just ensure you're comfortable and not falling asleep during practice (unless that's your goal). For daytime practice, sitting upright is often better for alertness, but lying down works if that's what you need.

What if I can't focus or my mind keeps wandering?

This is normal, especially when anxious. Don't fight it—gently return your attention to your breath when you notice wandering. Counting (like in Box Breathing) can help anchor your attention. Using a guided app with visual cues also helps maintain focus. The practice of returning to the breath is itself valuable for anxiety management.

Should I practice at the same time every day?

Consistency in timing helps build the habit, but flexibility is important too. If you miss your usual morning practice, do it at lunch. The key is daily practice, not perfect timing. However, having set times (like "after morning coffee" or "before bed") makes it easier to remember and maintain the habit.

Can breathing exercises help with social anxiety?

Yes. Practice before social events using Box Breathing or Extended Exhale. During social situations, you can breathe discreetly (Extended Exhale works well—no one will notice). Regular daily practice also builds overall anxiety resilience, which helps with social anxiety over time. Combine with exposure therapy and other treatments for best results.

What if I feel lightheaded or dizzy?

Slow down your breathing, eliminate or reduce breath holds, and make your exhale even longer. If dizziness persists, stop and return to normal breathing. Dizziness usually means you're breathing too fast or holding too long. Adjust the technique to be gentler. If dizziness is severe or frequent, consult your healthcare provider.