5 Breathing Exercises to Calm Anxiety Instantly (Works in 2 Minutes!)

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Anxiety can strike anywhere—during meetings, before exams, or even at night. Instead of reaching for pills, try these 5 breathing exercises for anxiety rooted in yoga and modern science. They work in 2 minutes to calm your mind, lower heart rate, and stop panic attacks naturally.

Breathing exercises for anxiety: woman meditating in mountains.

 

1. Box Breathing (4-4-4-4 Technique)

  • Steps:
    1. Inhale for 4 seconds.
    2. Hold for 4 seconds.
    3. Exhale for 4 seconds.
    4. Hold for 4 seconds.
  • Why It Works: Balances CO2 levels → reduces dizziness and panic.
  • Tip: Visualize tracing a square with your breath.

2. 4-7-8 Breathing (Relaxing Breath)

  • Steps:
    1. Inhale through the nose for 4 seconds.
    2. Hold for 7 seconds.
    3. Exhale through the mouth for 8 seconds.
  • Why It Works: Activates the parasympathetic nervous system (rest-and-digest mode).
  • Tip: Practice before bed for deeper sleep.

3. Diaphragmatic Breathing (Belly Breathing)

  • Steps:
    1. Place one hand on your chest, the other on your belly.
    2. Inhale deeply through the nose, letting your belly rise.
    3. Exhale slowly through pursed lips.
  • Why It Works: Engages the diaphragm → reduces shallow “panic breathing”.
  • Tip: Do this seated or lying down for maximum effect.

4. Alternate Nostril Breathing (Nadi Shodhana)

  • Steps:
    1. Close the right nostril with your thumb. Inhale through the left.
    2. Close the left nostril with your ring finger. Exhale through the right.
    3. Repeat, alternating sides.
  • Why It Works: Balances left/right brain hemispheres → enhances focus.
  • Tip: Use during work breaks to reset your mind.

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5. Lion’s Breath (Simhasana Pranayama)

  • Steps:
    1. Inhale deeply through the nose.
    2. Exhale forcefully through the mouth, sticking out your tongue and roaring like a lion.
  • Why It Works: Releases tension in the face and chest.
  • Tip: Great for instant stress relief (do it in private!).

How These Exercises Stop Panic Attacks Naturally

  • Science: Slow breathing lowers cortisol (stress hormone) and boosts GABA (calming neurotransmitter).
  • Real-Life Example: “Priya, a college student, used 4-7-8 breathing to ace her exams without panic attacks.”

FAQs (Breathing Exercises for Anxiety)

Q: How do breathing exercises stop panic attacks?
A: They activate the parasympathetic nervous system, slowing heart rate and reducing hyperventilation.

Q: Can I do these exercises anywhere?
A: Yes! They’re discreet and require no equipment.

Q: Which exercise works fastest?
A: Box breathing or 4-7-8 breathing show results in 2 minutes.

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