5 Breathing Techniques That Actually Work for Anxiety
From the 4-7-8 method to box breathing, these evidence-based techniques can help calm your nervous system in minutes.
Breathe Your Way to Calm
When anxiety strikes, your breathing is one of the few things you can directly control. These five techniques are backed by research and can be done anywhere.
1. The 4-7-8 Technique
Developed by Dr. Andrew Weil, this technique activates your parasympathetic nervous system:
2. Box Breathing
Used by Navy SEALs for high-stress situations:
3. Diaphragmatic Breathing
Also called belly breathing, this technique maximizes oxygen intake and triggers a relaxation response.
4. Alternate Nostril Breathing
A yoga technique (Nadi Shodhana) that balances your nervous system and reduces anxiety.
5. Resonance Breathing
Breathe at a rate of 5-6 breaths per minute to synchronize your heart rate, blood pressure, and brainwave activity.
Try It Now
SortedMindz includes guided versions of the 4-7-8 and Box Breathing techniques with visual timers. Head to the Breathe section to try them out.
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