5 Breathing Techniques for Anxiety, Backed by Research

Why breathing can calm you down

A systematic review by Zaccaro and colleagues (2018) of research on slow breathing found that breathing about six times a minute or slower is linked to increased activity of the parasympathetic nervous system — the body's "rest and digest" system — along with feeling more relaxed and comfortable and less anxious.

The exhale plays a key role. When we breathe out slowly, the heart rate tends to slow down. That's why many calming techniques use an exhale that's longer than the inhale.

5 breathing techniques for anxiety

1. Cyclic sighing. Breathe in through your nose, take a second short inhale to fill your lungs, then breathe out slowly through your mouth until empty. In a Stanford study by Balban and colleagues (2023), five minutes a day of this practice improved mood more than mindfulness meditation over the same period.

2. Box breathing. Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. The steady pattern gives your mind something to focus on.

3. 4-7-8 breathing. Inhale for 4 counts, hold for 7, exhale slowly for 8. The long exhale makes it a good fit before sleep.

4. Belly (diaphragmatic) breathing. Put one hand on your chest and one on your belly. Breathe in so your belly rises rather than your chest. Belly breathing tends to be deeper and slower.

5. Resonance breathing. Inhale for about 5 seconds and exhale for about 5 seconds, so you breathe roughly six times a minute — the pace studied in much of the slow-breathing research.

Tips to make breathing practice work

• Practice when you're calm, not only when you panic. A familiar technique is easier to use when anxiety arrives.
• Start with two to five minutes. It doesn't take long to feel the effect.
• Stop if you feel dizzy. Return to normal breathing, then try again at a more comfortable pace.
• Pair it with writing. Once your body is calmer, your mind is easier to bring back to the problem clearly.

When to get professional help

Breathing exercises help ease anxiety in the moment, but they don't replace professional care. If anxiety shows up very often, comes with panic attacks, or disrupts daily life, talk to a psychologist or doctor. In Indonesia, you can also call 119 ext. 8.

Guided breathing, any time

Atur Nafas in rumputhijau guides you through seven breathing techniques with a visual timer, so you just follow the circle without counting. Once your body settles, a check-in helps you write down what was making you anxious.

References

• Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.
• Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.