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Breathing for anxiety: three things to try right now

When anxiety rises, your breath often gets quick and high in the chest. You cannot always think your way out of that moment, but you can slow your breathing down, and the rest of you tends to follow. These three exercises take about two minutes each. Pick the one that feels easiest.

1. A longer breath out

The simplest one. Make the breath out a little longer than the breath in.

1. Breathe in through your nose for a count of 4.Fill the lower part of your lungs, not just your chest.
2. Breathe out slowly for a count of 6.Through your nose or through softly pursed lips, whichever feels natural.
3. Repeat for about two minutes.If 4 and 6 feel long, try 3 and 5.

2. Cyclic sighing

Two short breaths in, then one long sigh out. It sounds odd and works well for many people.

1. Breathe in through your nose.Fill most of the way.
2. Take a second, shorter sip of air in.Top the breath up gently.
3. Sigh out slowly through your mouth.Let it be long and unhurried, like letting go of a heavy bag.
4. Repeat for two to five minutes.

In a 2023 Stanford study of 108 adults, people who did five minutes of cyclic sighing a day for a month reported better mood than people who did mindfulness meditation. It was a small study, but it is a simple thing to try. Read the study in Cell Reports Medicine.

3. Box breathing

Breathe in, hold, breathe out, hold, each for the same count. Many people like it because the counting gives a busy mind something to do. The full steps are in our box breathing guide.

If breathing makes it feel worse

Some people notice their breath more and feel more anxious. That is common, and it is fine to stop. You can try something else instead: put both feet on the floor, look around and name five things you can see, or hold something cool. Not everything works for everyone, and you have not done anything wrong.

When to ask for help

Breathing exercises are for everyday stress. They are not a treatment. If anxiety is frequent, gets in the way of your life, or comes with panic attacks, please talk to a doctor or a therapist. If you are in crisis in the US, you can call or text 988 at any time. Elsewhere, contact your local emergency number or crisis line.

Questions

More guides

• Breathing for sleepA long exhale, 4-7-8, and what to do at 3am.
• Box breathingIn 4, hold 4, out 4, hold 4. The steps, and easier versions.

This is general wellbeing information, not medical advice. Breathing exercises are for everyday stress and do not treat any condition. If you feel unwell, or if this keeps getting in the way of your life, please talk to a doctor.