Anxiety strikes without warning. Your heart races, your thoughts swirl. You search for calm. Simple breathing exercises help. They reset your nervous system. They bring relief within moments. Below are three easy techniques with mindfulness breathing and stress relief tips. I include useful tools if you want a little help.
What happens when you control your breath
- When you’re anxious you tend to breathe shallowly, maybe through your mouth. That boosts stress and disturbs your rhythm.
- Deep, slowed breathing reduces heart rate, lowers blood pressure, calms your mind. Science confirms: breathing exercises for anxiety improve mood and reduce cortisol.
- Mindfulness breathing means staying present with each inhalation and exhalation, noticing the air, noticing how your body shifts. It anchors you.
How to use these exercises
- Find a quiet place where you won’t be interrupted.
- Sit or lie comfortably, loosen any tight clothing around your stomach and chest.
- Use a timer or count in your head so you keep consistency.
- Practice for 2-5 minutes at first. Work up to 10 minutes or more.
Three simple breathing exercises for anxiety
Here are three techniques to try now. Each brings its own shape. See which one works best for you.
1. 4-7-8 breathing (Relax & Reset)
Steps:
- Breathe in quietly through your nose for a count of 4.
- Hold your breath for 7 counts.
- Exhale completely through your mouth, making a whoosh sound, for 8 counts.
- Repeat this cycle 4 times.
Why it works:
- Lengthens exhale which signals your body to calm down.
- Slows heart rate.
- Helps mind focus on breath instead of spiralling thoughts.
2. Box breathing (aka Square breathing)
Steps:
- Inhale through your nose for a count of 4.
- Hold breath for 4 counts.
- Exhale steadily for 4 counts.
- Hold breath empty for 4 counts.
- Repeat cycles for 4-5 times or until you feel calmer.
Why it works:
- It gives structure. It creates something to follow.
- Helps balance nervous system response.
- Useful in moments of panic or when breathing feels out of control.
3. Diaphragmatic breathing (Belly breathing)
Steps:
- Place one hand on your chest, one hand on your belly.
- Breathe in slowly through nose, letting belly push your hand out. Chest hand should move little.
- Exhale gently through lips (pursed lips often help) with belly falling in.
- Continue this for several breaths, focusing on abdomen.
Why it works:
- Encourages full oxygen exchange.
- Slows breath rate.
- Engages diaphragm rather than shallow chest breathing.
Tips to make breathing exercises more effective
- Practice when calm, not only when anxious. Builds a habit.
- Use mindful breathing: focus on sensations (air entering nose, belly expanding, sound of exhale).
- Combine with grounding techniques: notice what you can see, touch, hear, smell around you.
- Use gentle reminders: setting timers, cues like “breath in, breath out.”
Tools & helpers (affiliate suggestions)
It helps to have tools that support your practice. Here are a few useful products available in the UK. These products are optional but helpful if you want something concrete to guide or remind you.
Here are affiliate links to Amazon UK items:
- Komuso Breathing Necklace Classic Shift – breathing necklace for anxiety relief & mindfulness jewellery.
- ASTOFLI Anxiety Breathing Necklace – gemstone style necklace, discreet, for mindful breathing and stress relief.
- Breathlace Breathing Necklace – portable breathing tool necklace, helps remind you to breathe deeply.
When breathing exercises aren’t enough
- If you feel dizzy, chest pain, or breathing becomes painful, stop and seek medical attention.
- If anxiety is frequent or intense, working with a therapist helps.
- Use breathing as part of a set of stress relief tools: exercise, good sleep, nutrition, social support.
Sample routine for daily practice
Here’s a routine to follow over a week to build confidence with your breath:
| Day | Exercise | Duration |
|---|---|---|
| 1 | 4-7-8 breathing | 3 minutes |
| 2 | Box breathing | 3 minutes |
| 3 | Belly breathing | 5 minutes |
| 4 | Combine 4-7-8 + belly breathing | 5 minutes |
| 5 | Box + mindful attention to breath sensations | 5 minutes |
| 6 | Practice in a stressful moment | 2-3 minutes |
| 7 | Choose your favourite and practice 10 minutes |
Final thoughts
You can’t erase anxiety with a magic fix. But you can use your breath to reduce pressure quickly. These breathing exercises for anxiety offer tools you carry with you always. Use them often. Build trust with your body. Your mind will settle more easily.
Want to explore more? Follow us on Pinterest