This is general information, not medical advice, and individual needs differ. Breathing exercises can help many people feel calmer in the moment, but they do not treat anxiety disorders. If anxiety is persistent, intense or getting in the way of daily life, please talk with a doctor or other qualified mental-health professional. If you have a lung or heart condition, or you feel dizzy or unwell when doing breathing exercises, check with a doctor first.
Why breathing is a handy tool
When we feel anxious, breathing often becomes quick and shallow, and it can seem like it is happening to us. Breathing is one of the few body functions that runs automatically but that we can also control on purpose. Slowing and softening it is often associated with feeling a little calmer, and many people find it a useful way to interrupt a spiral of worry.
Researchers and clinicians generally describe slow breathing as one of several relaxation skills that may help with the physical side of stress, such as a racing heart and tight chest. The effects vary from person to person, and they tend to be short-term rather than a lasting fix. Think of deep breathing as a way to take the edge off, not to remove anxiety completely.
Before you begin
- Breathe gently. “Deep” does not mean forceful. You want slow, easy and comfortable breaths.
- Longer out than in can feel soothing, though equal counts also work for many people.
- Stop if you feel lightheaded, tingly or panicky. Return to normal breathing and rest. Over-breathing can cause these sensations.
- Do not hold your breath for long, and avoid forceful breath-holding if you have a heart, lung or blood pressure condition unless a clinician has said it is fine.
- Practice when you are calm. The skill is easier to use in a hard moment if you have rehearsed it in an easy one.
Four simple exercises
Belly (diaphragmatic) breathing
- Sit or lie comfortably. Place one hand on your chest and the other on your belly.
- Breathe in slowly through your nose so that your belly rises more than your chest.
- Breathe out slowly through your nose or pursed lips, letting your belly fall.
- Repeat for a few minutes, keeping the movement smooth.
Longer exhale breathing
Breathe in for a count of four, then breathe out for a count of six. The counts are only a guide; if six feels strained, use whatever lets you exhale slowly and comfortably. Continue for a minute or two.
Box breathing
Breathe in for four counts, pause for four, breathe out for four, pause for four, and repeat. If holding feels uncomfortable, shorten the pauses or skip them.
Five-breath reset
When you only have a moment, take five slow breaths while letting your shoulders drop and unclenching your jaw. This is easy to do before a call, at a red light or in a waiting room.
Using breathing in an anxious moment
- Notice the signs. A tight chest, fast heartbeat or racing thoughts are cues. Spotting your usual stress triggers helps you start early.
- Name what is happening. Saying silently “this is anxiety, and it will pass” can take some of the fear out of the sensations.
- Slow your breathing with one of the exercises above for a few minutes.
- Ground yourself. Look around the room and name a few things you can see, or feel your feet on the floor.
- Check in afterward. Notice whether you feel even slightly steadier. If not, that is okay; try something else such as moving around or talking to someone.
Building it into your day
A short routine, practiced regularly, usually works better than occasional emergency use.
- Try two to five minutes at a consistent time, such as after waking up or as part of a calming evening routine.
- Attach it to something you already do, which is the idea behind habit stacking.
- Combine it with other practices, such as muscle relaxation or a few minutes of mindful awareness.
Limits to keep in mind
- Breathing exercises can help with the feeling of anxiety, but they do not address underlying causes.
- Some people with panic attacks or a history of trauma find that focusing on breathing makes them more anxious. If that is you, skip it and try other grounding approaches, ideally with professional guidance.
- Avoid using breathing exercises as a way to push through symptoms that might be medical. Chest pain, severe shortness of breath or fainting need prompt medical attention.
When anxiety needs more than self-help
Everyone feels anxious sometimes. But it is worth seeking support if:
- worry or fear lasts for weeks or most days,
- it disrupts sleep, work, relationships or daily activities,
- you have panic attacks, or you are avoiding places or situations,
- you are relying on alcohol or other substances to cope, or
- you feel hopeless or have thoughts of harming yourself.
A doctor, therapist or counselor can talk through options, which may include talking therapies or, in some cases, medication. Our guide to anxious thoughts covers everyday strategies, and the section on professional support explains how to find help. If you are in crisis or in danger, contact your local emergency number or a crisis line right away.
Slow breathing is a free, portable skill that many people find worth having. Use it as one part of looking after yourself, and reach for professional help when anxiety asks for more than a breathing exercise can give.