In an anxious moment
If anxiety is building right now, try this.
- Notice where you are. Feel your feet on the floor or your back against the chair.
- Breathe out first, slowly, through softly parted lips.
- Breathe in gently through your nose for four counts.
- Breathe out for six counts, a little longer than the breath in.
- Keep going for a couple of minutes. You don't have to feel calm yet. Just keep the count going.
If counting feels like too much, just make each breath out a little longer than the breath in. That's the part that helps.
What to try
In the moment
As a daily habit
If holding your breath makes it worse
For some people, holding their breath feels like losing control, and that can turn up anxiety instead of turning it down. That's very common, and it's a good reason to skip patterns with holds. Stick with 4-6, extended exhale, or coherent breathing, which keep your breath moving the whole time.
What to expect
- It may not stop the anxiety completely.
- The goal is to take the edge off and give you something to hold onto, not to make every feeling go away.
- Focusing on your breath might feel strange at first.
- Paying attention to breathing can make some people more aware of it at first. Try counting out loud quietly, or follow a shape instead of thinking about the breath itself.
- It works better with practice.
- Practicing when you're calm makes it easier to reach for when you're not.
Why breathing helps with anxiety
Anxiety and breathing feed each other. When you're anxious, your breath gets fast and shallow, which tells your body there's something to worry about, which makes you more anxious. Slowing your breath, especially the breath out, interrupts that loop. Your heart slows a little each time you breathe out, and a slow, steady rhythm tells your body you're safe.
A 2023 review of randomized trials found that breathing exercises lowered stress, anxiety, and low mood compared with control groups. The effects were modest but real.
In a Stanford study the same year, five minutes of breathing a day for a month improved mood and reduced anxiety, and the technique built around long exhales worked best for mood.
Sources
- Fincham GW, Strauss C, Montero-Marin J, Cavanagh K. Effect of breathwork on stress and mental health: a meta-analysis of randomised-controlled trials. Scientific Reports, 2023.
- Balban MY, Neri E, Kogon MM, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 2023.
Questions people ask
What is the best breathing exercise for anxiety?
Patterns with a longer breath out and no holds are a good place to start, like 4-6 breathing or extended exhale breathing. For a daily habit, try coherent breathing.
Can breathing exercises help with a panic attack?
Slow breathing can help some people ride out a panic attack, especially if they've practiced beforehand. Focus on making each breath out long and slow. If you have panic attacks, it's worth talking to a doctor or therapist about treatment.
Is box breathing good for anxiety?
It helps a lot of people, but the holds can make some people feel more anxious. If that's you, choose a pattern without holds.
Can breathing exercises replace therapy or medication?
No. They're a useful tool for anxious moments and a healthy daily habit, but they aren't a treatment for an anxiety disorder. If anxiety is getting in the way of your life, please talk to a doctor or mental health professional.
A calm guide in your pocket
Orris guides each of these patterns with a glowing shape and gentle vibrations you can follow with your eyes closed, so you don't have to keep count. It's free, with no account and no ads, and nothing you do in the app leaves your phone.
Last updated October 2026. Orris is a wellness app and doesn't replace medical advice. If you're in crisis or thinking about harming yourself, contact emergency services or a crisis line right away. In the US, you can call or text 988.