Breathing Exercises for Anxiety: What to Use and When
When you are anxious, breathing becomes fast and shallow, which feeds the feeling. Slowing the breath, especially the exhale, interrupts that loop.
Three to try
- Physiological sigh: double inhale, long exhale. Fastest in the moment.
- Extended exhale: inhale for four, exhale for six to eight. Simple and easy to do anywhere.
- 4-7-8: inhale four, hold seven, exhale eight. Good for winding down.
Tips
Breathe gently and don't force it. Stop if you feel dizzy. If breath holds make you more anxious, skip them and use the extended exhale.
When to get help
If anxiety is constant, interferes with work, sleep or relationships, or comes with panic attacks or thoughts of harming yourself, see a doctor or mental health professional. If you are in crisis, contact your local emergency number or crisis line.
Frequently asked questions
Can breathing exercises stop a panic attack?
Slow breathing can help you ride one out, but frequent panic attacks should be assessed by a doctor or mental health professional.
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References
- Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.
- Goyal, M., et al. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368.
This article is educational and not medical advice. Meditation does not replace professional care.