Breathe with us

Breathing Exercises for Anxiety

Slowing your breath is the fastest way to tell an anxious body it's safe. Pick a technique, follow the guide, and let your nervous system catch up — free, no signup.

Box Breathing

Breathe in, hold, out, hold — each for a count of four.

Inhale 4 Hold 4 Exhale 4 Hold 4

4-7-8 Breathing

Inhale for 4, hold for 7, exhale slowly for 8.

Inhale 4 Hold 7 Exhale 8

Coherent Breathing

Slow, even breaths — in for five, out for five.

Inhale 5 Exhale 5

Diaphragmatic Breathing

Slow belly breaths — in for four, out for six.

Inhale 4 Exhale 6

Not sure where to start?

In a panic, or wired?: Box breathing — the steady 4-4-4-4 count is easy to hold onto.
Can't sleep?: 4-7-8 breathing — the long exhale helps you drift off.
Everyday calm?: Coherent breathing — gentle, sustainable for minutes.
Brand new to this?: Belly breathing — the foundation the rest build on.

Working through anxiety more broadly? Managing anxiety without medication →