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Breathing Exercises
for Anxiety

Slowing your breath is the fastest way to tell an anxious body it's safe. Pick a technique and follow the guide — free, no signup, right in your browser.

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 and sustainable.
Brand new to this?
Belly breathing — the foundation the rest build on.

Prefer a mental reset? Try grounding techniques or progressive muscle relaxation — or read managing anxiety without medication →