5 Simple Breathing Techniques to Calm Anxiety in Minutes
Sometimes the best remedy is already within you—your breath.
BREATHE
Christine Pere
11/8/20254 min read
5 Simple Breathing Techniques to Calm Anxiety in Minutes
Sometimes the best remedy is already within you—your breath
When anxiety hits, it can feel like the walls are closing in. Your chest tightens, your thoughts race, and suddenly, even breathing feels hard. I've been there, and I know how overwhelming it can be.
The good news? Your breath is one of the most powerful tools you have to calm your nervous system—and it's always available to you.
Here are five gentle breathing techniques that have helped me find peace in moments of overwhelm. Try them when you need to slow down, recenter, or simply catch your breath.
1. The 4-7-8 Breath (The Natural Tranquilizer)
This technique, developed by Dr. Andrew Weil, is like a gentle reset button for your nervous system.
How to do it:
• Breathe in quietly through your nose for 4 counts
• Hold your breath for 7 counts
• Exhale completely through your mouth for 8 counts
• Repeat 3-4 times
Why it works:
The extended exhale activates your parasympathetic nervous system, telling your body it's safe to relax.
When to use it:
Before bed, during moments of acute anxiety, or anytime you need to calm down quickly.
2. Box Breathing (Used by Navy SEALs)
If it's good enough for people in high-stress situations, it's good enough for us. Box breathing creates a sense of control and rhythm.
How to do it:
• Inhale for 4 counts
• Hold for 4 counts
• Exhale for 4 counts
• Hold for 4 counts
• Repeat for 5 minutes
Why it works:
The equal counts create balance and give your mind something to focus on besides anxious thoughts.
When to use it:
During panic attacks, before stressful events, or when you need to center yourself.
3. Belly Breathing (The Foundation)
This is the most natural form of breathing—watch a baby breathe and you'll see their belly rise and fall, not their chest.
How to do it:
• Place one hand on your chest and one on your belly
• Breathe in slowly through your nose, letting your belly expand (not your chest)
• Exhale slowly through your mouth, feeling your belly fall
• Continue for 5-10 minutes
Why it works:
Deep belly breathing increases oxygen flow and sends calming signals to your brain.
When to use it:
Anytime you notice you're breathing shallowly, or as a daily practice to reduce baseline anxiety.
4. The Sigh of Relief
Sometimes the simplest techniques are the most effective. This one mimics the natural sigh your body does when releasing tension.
How to do it:
• Take a deep breath in through your nose
• Let it all out with an audible sigh: "Ahhhhhh"
• Let your shoulders drop as you exhale
• Repeat 3-5 times
Why it works:
Sighing naturally releases physical and emotional tension. It's your body's built-in stress relief valve.
When to use it:
Throughout the day whenever you notice tension building, or after a difficult moment.
5. Alternate Nostril Breathing (Nadi Shodhana)
This ancient yogic practice might feel unusual at first, but it's incredibly calming once you get the rhythm.
How to do it:
• Use your right thumb to close your right nostril
• Inhale slowly through your left nostril
• Close your left nostril with your ring finger, release your thumb
• Exhale through your right nostril
• Inhale through your right nostril
• Close your right nostril, release your left
• Exhale through your left nostril
• Repeat for 5-10 rounds
Why it works:
This technique balances the left and right hemispheres of your brain, creating a sense of calm and clarity.
When to use it:
When you're feeling scattered, before meditation, or when you need mental clarity.
A Gentle Reminder
If you're experiencing shortness of breath or severe anxiety, these techniques can help—but they're not a replacement for professional support. Please reach out to a healthcare provider if your symptoms persist or worsen.
Breathing techniques are tools, not cures. But they're powerful tools that you carry with you everywhere you go.
My Favorite Way to Practice
I keep it simple. Each morning, I spend just 3 minutes doing belly breathing before I even get out of bed. It sets the tone for my entire day.
When anxiety creeps in during the day, I return to the 4-7-8 breath. It's become my anchor—a gentle reminder that I can always come back to my breath, and my breath can always bring me back to calm.
Tools That Support My Breathing Practice
While breath work requires nothing but you and your lungs, I've found a few tools that enhance my practice and make it even more calming:
ASAKUKI Essential Oil Diffuser
I love diffusing lavender or eucalyptus while practicing breathing techniques. The calming scents deepen the relaxation response. I use my ASAKUKI diffuser in my bedroom every evening during my wind-down routine. The soft LED lights and gentle mist create the perfect calming atmosphere.
Shop the ASAKUKI Essential Oil Diffuse
YnM Weighted Blanket
After doing 10 minutes of breathing exercises, I often curl up under my YnM weighted blanket (I use the 20 lb). The gentle pressure continues the calming effect and helps if I'm still feeling anxious. It's become an essential part of my anxiety management toolkit.
Florensi Meditation Cushion
For longer breathing sessions, sitting comfortably matters. My Florensi meditation cushion supports my posture and lets me focus on my breath instead of my aching back. Game changer for deeper practice.
Shop the Florensi Meditation Cushion
What breathing technique resonates with you? Have you tried any of these? I'd love to hear what works for you in the comments below.
Remember: Where every journey finds its haven—including the journey back to your breath.