Simple Breathing Techniques That Calm Anxiety Fast

Aug 02, 2025 Aanya Mehta

4-7-8 Breathing

Breathe in for 4 seconds, hold for 7, and exhale slowly for 8. Helps activate the parasympathetic nervous system. Source: Pexels

Alternate Nostril Breathing

Close one nostril, inhale through the other, then switch. Balances energy and soothes the nervous system. Source: Pexels

Box Breathing

Inhale for 4 seconds, hold for 4, exhale for 4, hold again for 4. Repeat. Used by Navy SEALs to stay calm under pressure. Source: Pexels

Pursed Lip Breathing

Inhale through the nose, exhale slowly through pursed lips (like blowing out a candle). Reduces shortness of breath and calms the heart rate. Source: Pexels

Diaphragmatic Breathing

Breathe deeply into your belly, not your chest. Place a hand on your abdomen to feel it rise and fall. Source: Pexels

Resonant Breathing

Breathe at a rate of 5 breaths per minute. Syncs heart and breath for deep calm. Source: Pexels

Humming Bee Breath

Inhale deeply and hum gently while exhaling. The vibration soothes the mind and reduces anxiety.

Simple Mindful Breathing

Inhale and count “one,” exhale and count “two,” up to ten, then start over. Brings attention back to the present moment. Source: Pexels

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