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Breathwork for Anxiety: 5 Simple Techniques That Calm Your Body
Your breath is one of the fastest ways to calm anxiety. Five easy, evidence-based breathing techniques you can use anywhere.
Earl Johns, MSN, PMHNP-BC
Board-certified psychiatric nurse practitioner and founder of Wellthy Psychiatry & Wellness
✓ Medically reviewed by Earl Johns, MSN, PMHNP-BC
Photos are illustrative and don’t show actual patients.
When anxiety hits, your breathing changes first: it gets fast, shallow and high in your chest. The good news is that breathing is one of the few parts of your stress response you can control on purpose, and changing it sends a calming signal back to your brain.
1. Extended exhale
Breathe in through your nose for four counts and out through your mouth for six to eight counts. A longer exhale activates the part of your nervous system that slows your heart rate. Try it for two to five minutes.
2. Physiological sigh
Take a deep breath in through your nose, then a second short sip of air on top of it, and then a long, slow exhale through your mouth. Research suggests just a few minutes a day can improve mood and reduce anxiety.
3. Box breathing
Breathe in for four counts, hold for four, breathe out for four, hold for four. Repeat. The steady rhythm helps focus a racing mind.
4. Belly breathing
Place one hand on your chest and one on your belly. Breathe so the belly hand rises more than the chest hand. This helps you move away from shallow chest breathing.
5. Paced breathing at about six breaths a minute
Breathing in for about five seconds and out for about five seconds can improve heart rate variability, a marker of how well your body handles stress. Free apps can help you keep the pace.
Tips for success
Practice when you’re calm so the skill is ready when you’re anxious. If you feel lightheaded, slow down and breathe more gently. If focusing on breath increases anxiety or brings up panic, try grounding with your senses instead.
When breathing isn’t enough
Breathwork is a great tool, but frequent panic attacks or constant anxiety deserve a fuller evaluation. Therapy and, when helpful, medication can make a big difference.
A gentle next step
Wellthy Psychiatry offers judgment-free, LGBTQ+ affirming care by telehealth across California. A free 15-minute phone consult is an easy way to see if we’re a good fit.
This article is for general education and isn’t medical advice. If you’re in crisis, call or text 988, the Suicide & Crisis Lifeline, or call 911.
About the author
Earl Johns, MSN, PMHNP-BC
Board-certified psychiatric nurse practitioner · UCSF-trained · Founder of Wellthy Psychiatry & Wellness
Earl provides LGBTQ+ and neurodivergent-affirming psychiatric care, blending medication management, therapy and whole-person approaches. His background includes inpatient psychiatry and community mental health at Glenn County Behavioral Health and Equity Health, a federally qualified health center. He sees clients in San Francisco and by telehealth across California.
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