5 of the best breathing exercises for anxiety

Reviewed by Susan Radzilowski, MSW, LMSW, ACSW

Written by

therapist.com team

Last updated: 06/30/2025

Share this article

Share article

Share this article on Facebook Share this article on Twitter Share this article on LinkedIn Share this article on Messenger Share this article in email Copy the link to this article Print this article

Anxiety disorders affect an estimated 31.1% of U.S. adults at some point in their lives.¹ But you don’t need a clinical diagnosis to experience anxiety symptoms.

The connection between breathing and anxiety

When anxiety strikes, your breathing may become shallow and rapid—a pattern called thoracic or chest breathing.² This breathing style can actually intensify feelings of stress and anxiety, creating a troubling cycle.

Controlled breathing techniques work by activating your parasympathetic “rest and digest” nervous system.³ By deliberately changing how you breathe, you can interrupt the anxiety cycle, triggering calming responses throughout your body and mind.

Here are five effective breathing techniques to help manage anxiety in your daily life.

It’s important to note that not all breathing exercises are safe for all people. Consult a medical or mental health professional before making breathing exercises a part of your routine, especially if you have respiratory conditions or a history of trauma or panic disorders.

If these breathing exercises are not an accessible option for you, other grounding techniques like visualization or progressive muscle relaxation may be useful.

Exercise 1: Belly (or “diaphragmatic”) breathing

Diaphragmatic breathing, also known as belly breathing, involves breathing deeply into your diaphragm rather than shallowly into your chest.

This technique has been shown to reduce both physical and psychological stress in adults, including lowering cortisol levels (a stress hormone), blood pressure, and breathing rate.⁴

How to practice:

1. Sit or lie comfortably with one hand on your chest and the other on your stomach.
2. Breathe in slowly through your nose, feeling your stomach expand (your chest should move only slightly).
3. Exhale slowly through pursed lips as if you’re whistling, feeling your stomach fall.
4. Repeat for at least five minutes.

Exercise 2: Cyclic breathing

Cyclic breathing (also called “cyclic sighing”) emphasizes a double inhale followed by a prolonged exhale, which can create a powerful calming effect on your nervous system.

Research shows that cyclic sighing is more effective at improving mood and reducing respiratory rate than both mindfulness meditation and other breathing techniques.⁵ These results also appear to last over time.

How to practice:

1. Find a comfortable position sitting or lying down.
2. Inhale slowly through your nose, feelings your lungs expand.
3. Take a second inhale to fully fill your lungs (this second breath will likely be shorter than the first).
4. Exhale slowly and completely through your mouth.
5. Repeat for five minutes.

Exercise 3: Mindful breathing

Mindful breathing combines controlled breathing with focused attention on the present moment and bodily sensations. It’s often taught as part of mindfulness meditation.

One small study showed mindful breathing can reduce test anxiety, increase positive thoughts, and improve mood.⁶ It may be even more effective than training focused on identifying and changing negative thoughts.

How to practice:

1. Sit comfortably with your back straight.
2. Focus your attention on your breath.
3. Notice the sensation of air entering and leaving your body.
4. When your mind wanders (which is normal), gently redirect your focus back to your breath.
5. Practice for at least five minutes daily.

Exercise 4: Bhastrika pranayama (“bellows breath”)

“Pranayama” refers to a set of breath control techniques from the yoga tradition. While there are many types, Bhastrika pranayama (or “bellows breath”) is particularly effective for anxiety.

A four-week randomized controlled trial focused on Bhastrika pranayama found participants had less anxiety and negative emotions while also reporting more positive feelings.⁷ Brain scans also revealed changes in regions critical for emotional regulation.

How to practice:

1. Sit comfortably with your spine straight.
2. Take a few regular, deep breaths in and out through your nose and mouth.
3. When you’re ready to begin, exhale forcefully through your nose while contracting your abdominal muscles.
4. As soon as you’ve finished exhaling, inhale with equal force.
5. Do 10 rounds of forceful inhales and exhales. They should be audible.
6. After the last exhale, take a deep breath in and hold briefly.
7. Exhale slowly and rest for a moment before repeating two more times.

It’s important to note that this breathing exercise in particular could increase abdominal pressure and may not be safe for people who are pregnant or those with certain health concerns.

Exercise 5: 4-7-8 breathing

The 4-7-8 breathing technique was developed by Dr. Andrew Weil with inspiration from the pranayama practice.⁸ It’s been shown to reduce anxiety as well as lower heart rate and blood pressure.⁹

One study of patients after bariatric surgery found that 4-7-8 breathing was even more effective at reducing anxiety than standard deep breathing exercises.¹⁰

How to practice:

1. Sit comfortably with your back straight.
2. Place the tip of your tongue against the ridge behind your upper front teeth.
3. Exhale completely through your mouth, making a whoosh sound.¹¹
4. Close your mouth and inhale quietly through your nose for a mental count of four.
5. Hold your breath for a count of seven.
6. Exhale completely through your mouth for a count of eight, making the whoosh sound again.
7. Repeat the cycle three to four times.

How to get the most out of these exercises

To get the most that you can from these breathing techniques, follow these guidelines.

How long to practice: Research suggests you only need five minutes sessions to create strong results, though sessions any shorter than that aren’t as reliably effective.¹²

How often to practice: Practicing daily has been shown to yield strong results.¹³

Getting the technique right: While these instructions are a great starting point, guided instruction can make all the difference. Apps, videos, and in-person classes can all help ensure you’re performing techniques correctly and adding to your toolbox.

Building it into your routine: Try incorporating these breathing exercises into natural pauses in your day. That may be when you first wake up, during your commute, before important meetings, or as part of your bedtime routine. You could also try:

• Setting reminders on your phone for breathing breaks throughout the day
• Practicing before stressful events or meetings
• Using breathing techniques at the first sign of anxiety

When to seek additional help

While breathing techniques can be powerful tools for managing everyday anxiety, they aren’t a replacement for professional treatment.

Seeking professional help may be especially useful if:

• Your anxiety interferes with daily activities or relationships
• You experience panic attacks
• Your anxiety continues despite using self-help strategies
• You have thoughts of harming yourself

If you or someone you know is having thoughts of self-harm or suicide, help is available. Call or text the 988 Suicide & Crisis Lifeline at 988 for free, confidential support 24 hours a day, 7 days a week.

Remember that you don’t need to experience any particular amount of anxiety to justify seeking help. A mental health professional can provide a proper diagnosis and recommend appropriate strategies for whatever challenges you’re facing.

Visit our directory to find qualified mental health professionals in your area who specialize in anxiety management.