Breathing Techniques for Anxiety
Step-by-step breathing exercises to reduce anxiety and panic in the moment.
Why Breathing Techniques Work
When you're anxious, your breathing often becomes shallow and rapid, which can make anxiety worse. Controlled breathing exercises activate your parasympathetic nervous system, which promotes relaxation and helps counteract the body's stress response. These techniques are free, always available, and can provide relief in just a few minutes.
Find a comfortable position (sitting or standing), place one hand on your chest and one on your belly. The hand on your belly should move more than the one on your chest as you breathe properly from your diaphragm.
Essential Breathing Techniques
1. Box Breathing (4-4-4-4)
Step-by-Step Instructions:
2. 4-7-8 Breathing
Step-by-Step Instructions:
3. Belly Breathing (Diaphragmatic Breathing)
Step-by-Step Instructions:
4. Coherent Breathing (5-5)
Step-by-Step Instructions:
When and Where to Practice
- • Before exams or presentations
- • During panic attacks
- • When feeling overwhelmed
- • Before difficult conversations
- • In crowded or stressful environments
- • In your dorm room before sleep
- • On campus in quiet outdoor areas
- • In the library study rooms
- • While walking between classes
- • During study breaks
Tips for Success
Start Small
Begin with just 2-3 minutes daily. As breathing exercises become more natural, gradually increase duration.
Be Patient
It may feel awkward at first. Most people see benefits within a week of consistent practice.
Practice When Calm
Regular practice when you're not anxious makes these techniques more effective during stressful moments.
Use Technology
Apps like Calm, Headspace, or simple breathing timers can help guide your practice.
Common Mistakes to Avoid
Building a Daily Practice
To get the most benefit from breathing exercises, consider incorporating them into your daily routine:
- Morning routine: Start your day with 5 minutes of coherent breathing
- Before studying: Use box breathing to improve focus and reduce stress
- Between classes: Practice belly breathing while walking
- Before bed: Use 4-7-8 breathing to promote better sleep
- Stressful moments: Keep a go-to technique ready for immediate use
When Breathing Isn't Enough
While breathing techniques are powerful tools for managing anxiety, they work best as part of a comprehensive approach to mental health. Consider seeking additional support if:
- Anxiety significantly interferes with your daily life or academic performance
- Panic attacks are frequent or severe
- You're avoiding situations or activities due to anxiety
- Breathing exercises alone aren't providing sufficient relief
- You're experiencing other concerning symptoms
Remember
Breathing techniques are a simple but powerful tool that you always have with you. With regular practice, these exercises can become second nature and provide reliable relief when anxiety strikes. Start with the technique that feels most comfortable, and don't be afraid to experiment to find what works best for you.