Feeling anxious can be overwhelming. Your heart races, your thoughts spiral, and your body feels tense. In these moments, one of the most effective ways to ground yourself is through intentional breathing. Breathing exercises engage your parasympathetic nervous system, helping your body shift from fight-or-flight mode into a state of calm. Below are five simple yet powerful breathing techniques you can use anytime anxiety strikes.

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

How to do it:

• Inhale for 4 seconds

• Hold your breath for 4 seconds

• Exhale for 4 seconds

• Hold for 4 seconds

Repeat this cycle for 1–2 minutes. This method is commonly used by Navy SEALs and athletes to manage stress and improve focus. Box breathing helps regulate oxygen levels and promote calmness.

Why it works:
Box breathing introduces structure into your breathing pattern, which naturally slows the heart rate and reduces cortisol (the stress hormone).

2. 4-7-8 Breathing

How to do it:

• Inhale through your nose for 4 seconds

• Hold your breath for 7 seconds

• Exhale slowly through your mouth for 8 seconds

This method, popularized by Dr. Andrew Weil, can be particularly helpful for falling asleep or calming panic.

Why it works:
Holding the breath increases CO₂ levels, which activates the parasympathetic nervous system, while the long exhale slows your heart rate.

3. Diaphragmatic Breathing (Belly Breathing)

How to do it:

• Sit or lie down comfortably

• Place one hand on your chest and the other on your belly

• Inhale deeply through your nose so that only your belly rises

• Exhale through your mouth slowly

Practice for 5–10 minutes, focusing on the movement of your belly.

Why it works:
Diaphragmatic breathing encourages full oxygen exchange and signals the brain that it’s safe to relax. It’s often recommended in therapy for managing anxiety and trauma responses.

For more on how your body responds to anxiety, visit our blog on how therapy can treat physical symptoms of anxiety.

4. Alternate Nostril Breathing (Nadi Shodhana)

How to do it:

• Close your right nostril with your thumb

• Inhale slowly through your left nostril

• Close your left nostril with your ring finger

• Exhale through your right nostril

• Inhale through your right nostril

• Switch and exhale through your left

Repeat for 1–3 minutes.

Why it works:
This breathing technique balances the left and right hemispheres of the brain and promotes a deep sense of mental clarity and relaxation. It’s rooted in yogic traditions but increasingly used in modern therapeutic practices.

5. Pursed-Lip Breathing

How to do it:

• Inhale slowly through your nose for about 2 seconds

• Purse your lips (as if you’re blowing out a candle)

• Exhale slowly through pursed lips for 4–6 seconds

Try this when you feel short of breath or overwhelmed.

Why it works:
Pursed-lip breathing slows down your breathing rate and improves airflow, reducing physical tension and panic symptoms.

Making It a Habit

Even just 2–5 minutes a day of focused breathing can build resilience against chronic stress and anxiety. Consider pairing your breathing practice with a mindfulness or journaling routine. You can explore some of our recent prompts for growth in our blog on journaling for mental health.

If anxiety feels like it’s taking over your daily life, breathing techniques are a good start—but they’re not a cure-all. Therapy can help you understand the root of your anxiety and build long-term strategies to manage it.

You don’t have to face anxiety alone. At MindSol Wellness Center, our licensed therapists are here to support you with personalized care rooted in evidence-based techniques like psychodynamic therapy and mindfulness.

Call us today at (941) 256-3725 or visit www.mindsolsarasota.com to learn more or schedule an appointment.