Breathing Exercises for Anxiety
Anxiety activates your sympathetic nervous system — the fight-or-flight response. Your breathing becomes shallow and rapid, your heart rate spikes, and your muscles tense. The fastest way to reverse this cascade is through controlled breathing, which directly stimulates the vagus nerve and shifts your nervous system back toward calm.
These five techniques are ranked by speed of effect. The physiological sigh works in a single breath. Box breathing and coherence breathing build deeper calm over 2-5 minutes. Use whichever matches your situation — in-the-moment panic vs. ongoing anxious state.
Recommended Techniques
Fastest anxiety relief — works in one breath cycle. Double inhale clears CO2 that drives the urgency feeling.
Structured 4-4-4-4 pattern gives your mind something to focus on, breaking anxious thought loops while calming the body.
5.5-second rhythm optimizes HRV, which is inversely correlated with anxiety. Best for chronic anxiety management.
2:1 exhale ratio maximizes parasympathetic activation. Simple enough to use during panic without having to remember complex patterns.
Dr. Weil's natural tranquilizer. The 7-second hold creates deep calm but can feel intense during acute panic — better for anticipatory anxiety.
Frequently Asked Questions
Which breathing exercise is best for panic attacks?
The physiological sigh is best for acute panic — it works in one breath. For panic that's building, box breathing gives your mind a pattern to focus on, which breaks the anxiety spiral.
How long does breathwork take to reduce anxiety?
The physiological sigh works in seconds. Box breathing and extended exhale produce noticeable calm within 1-2 minutes. For chronic anxiety, daily coherence breathing practice shows measurable improvements within 2-4 weeks.
Can breathing exercises replace anxiety medication?
Breathing exercises are a complementary tool, not a replacement for prescribed medication. They're effective for mild-to-moderate anxiety and as a coping skill alongside treatment. Discuss any medication changes with your healthcare provider.
All Breathing Techniques