DailyCalmDaily Calm
Breathing Exercises for Anxiety
Breathing exercises for anxiety: short patterns you can use anywhere, plus an instant script.
Breathing exercises for anxiety offer a way to settle in the moment. They're simple patterns to practice gently. Use the embedded tool above for an instant script.
Get a personalized reset
Use the tool below for a calm, actionable plan. Anonymous users can generate results; sign in to save.
Stress Relief Now
How Breathing Helps
Breath connects mind and body, easing tension naturally. No claims of cures, just practical support.
4-7-8 Breathing Pattern
Inhale 4 counts, hold 7, exhale 8. Repeat 4 times. Start sitting comfortably.
Gentle caution: if dizzy, shorten holds.
Box Breathing Pattern
Inhale 4, hold 4, exhale 4, hold 4. Visualize a box for focus.
Use for steady rhythm.
Alternate Nostril Breathing
Close right nostril, inhale left; switch for exhale. Repeat cycles.
Promotes balance; practice slowly.
Diaphragmatic Breathing
Hand on belly, inhale to expand it, exhale to release. Do 5-10 breaths.
Encourages deeper calm.
Integrating into Daily Life
Pair with routines like morning or breaks. The embedded tool above suggests variations.
Gentle Comfort Cautions
If uncomfortable, stop and breathe normally. Adapt to your comfort.
Quick FAQ
How long does it take?
3-10 minutes per session.
What if I can’t focus?
Count aloud or use a timer.
What if this makes me feel worse?
Try a simpler pattern or pause.
Can this replace therapy/medical care?
No, complements wellbeing. See a professional.
How many times a day?
As needed, start with 2-3.
Can I do lying down?
Yes, for relaxation.
What if I'm short of breath?
Shorten counts; ease in.
Does position matter?
Comfortable is best.