Quick and Easy Breathing Techniques for Anxiety and Stress Relief

Why Does my Breathing Matter in Times of Stress?

Anxiety has a way of pulling us out of the present moment. Think about a time when you’re performing a task, maybe cooking a meal, walking the dog, or responding to emails. You begin to think about a stressful situation or something coming up that you feel anxious about. Your heart races, your thoughts spiral, your muscles tense. Without even being aware of it, you’re now becoming disconnected from yourself and your surroundings. In those moments, it becomes challenging to think clearly let alone feel calm. 

One of the simplest and most powerful tools to help sooth anxiety is one that we often overlook: breath. 

I’m sure you’re thinking something like “okayyyy, but I’m pretty sure I know how to breathe”. You’re right! It’s something we do all day every day without thinking about it. Most of us, though, don’t use our breath in a way that’s calming to our nervous system. 

Conscious breathing (also known as breath work) gives you a way to interrupt the stress response and bring yourself back into your body. The beauty of this strategy is that it’s accessible, free, and doesn’t require any special equipment. Just a few slow, intentional breaths can begin to calm your nervous system and shift you from chaos and overwhelm to steadiness and calm. 

In this post, we’ll explore three quick and easy breathing techniques you can try any time anxiety shows up. These are practices you can use in a moment of panic, before a hard conversation, or as part of your daily routine to build resilience over time. Whether you’re new to breath work or simply looking for ways to feel more grounded, this guide is for you.

The Science Behind Breath Work and Anxiety

Want to nerd out with me a bit? In order to understand why breath work is so effective, let’s take a look at what’s happenings in your body during anxiety.

When you feel anxious or overwhelmed, your nervous system kicks into high gear. It’s a natural part of the body’s built-in survival system known as the fight, flight, or freeze response. Your heart rate increases, your breathing becomes shallow, and your body floods with stress hormones like cortisol and adrenaline. It’s an incredibly helpful response if you’re in danger and your body needs to respond quickly. However, if this response gets activated too often or without a real threat, it can leave you feeling exhausted, wired, or disconnected. Breath work is one of the most effective ways to interrupt that pattern. 

When you breathe slowly and deeply, especially with a long, steady exhale, you stimulate the parasympathetic nervous system. This is the “rest and digest” part of the nervous system which tells your body it is safe. This shift helps to lower your heart rate, reduce tension in your muscles, and calm racing thoughts. You don’t have to believe it’s working for it to help because the body responds to breath even when the mind is struggling to keep up!

There’s also a powerful mind-body loop at play here. When the body begins to calm, the mind often follows. Can you see how pairing intentional breath with gentle awareness or grounding practices can start to rewire the brain’s stress response over time? Pretty incredible! 

“The breath is a bridge between the body and the mind.” – Thich Nhat Hanh

Breath work reminds your body what it feels like to be steady. The more you practice it, the easier it becomes to return to that place when anxiety arises. Let’s look at a few specific breathing exercises that we can do.

Box Breathing (Also Called Square Breathing)

What it is: 

Box breathing is a simple technique that brings structure and rhythm to your breath. It’s used by athletes, first responders, and military personnel to stay calm under pressure. It works just as well during a stressful day at work or a sleepless night! 

How to do it: 

• Inhale slowly for 4 counts

• Hold your breath for 4 counts

• Exhale slowly for 4 counts

• Hold your breath again for 4 counts

• Repeat this cycle for several rounds (try 3-5 to start)

While practicing, you can visualize a box or square that you’re tracing with your breath, which brings additional focus to the exercise. 

Why it works: 

Box breathing activates the parasympathetic nervous system, slows your heart rate, and helps regulate your emotions. The steady rhythm brings a sense of control and focus to an anxious mind. 

When to use it: 

Try this technique before a big meeting, while sitting in traffic, in the waiting room before a doctor’s appointment, or any time you feel mentally scattered. It’s especially helpful if you struggle with racing thoughts or decision-making fatigue.

Extended Exhale Breathing

What it is: 

This technique focuses on lengthening the exhale, which is one of the most effective ways to calm the nervous system quickly. It sends a strong signal to your brain that it’s safe to slow down. 

How to do it: 

• Inhale gently through your nose for a count of 4

• Exhale slowly through your mouth for a count of 6 or 8

• Continue for 1-3 minutes, allowing your exhale to lengthen without forcing it

Why it works: 

Exhalation is naturally tied to the relaxation response in the body. When your exhale is longer than your inhale, it helps shift you out of a reactive state and into a place of ease. Over time, this practice builds emotional regulation and increases your capacity to tolerate stress. 

When to use it: 

This one is great for panic symptoms, moments of high stress, or any transitions (like winding down after work or getting ready for bed).

Hand on Heart and Belly Breathing

What it is: 

This is a grounding practice that combines breath awareness with soothing physical touch. It helps you feel more connected to your body and can bring comfort when emotions feel overwhelming. 

How to do it: 

• Sit or lie down in a comfortable position

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

• Breathe in through your nose so that your belly rises more than your chest

• Exhale slowly and fully, feeling your body soften

• Repeat for several breaths, focusing on the rise and fall under your hands

Why it works: 

This technique encourages diaphragmatic (belly) breathing, which supports full oxygen exchange and relaxation. The added physical touch activates a sense of safety and connection. 

When to use it: 

This exercise is especially helpful if you feel numb, dissociated, or “out of your body”. Use it when you need comfort, clarity, or grounding in times of emotional overwhelm, grief, or sensory overload.

Making Breath Work a Daily Habit

The beauty of breath work is that it doesn’t have to take much time. Just a few minutes a day can start to shift how you relate to stress and anxiety. Here are some ways to weave these techniques into your routine: 

• Start small. Just 1-2 minutes a day is enough to make a difference. 

• Anchor it to something you already do. Try a few rounds of breath work while you’re waiting for your coffee to brew, taking the elevator to your next meeting, or getting ready for bed.

• Set reminders. A sticky note on your mirror or a phone alarm labeled “Breathe” can help nudge you into practice. 

• Create a ritual. Begin or end your day with breath work as a small emotional reset. 

The more frequently you practice, the easier it becomes to use these tools when you really need them!

When Breath Work May Not Be Enough

While breath work is incredibly helpful, it’s not meant to be a replacement for deeper support. If your anxiety is persistent, interfering with daily life, or connected to trauma or chronic stress, working with a therapist can be an important step toward healing your nervous system. 

It’s also important to mention that if you have underlying health conditions that make deep breaths challenging, you can adapt these methods as needed. Even placing your hands on your chest and belly while you breath naturally can help you become more aware of your breath and provide a sense of calm. 

Breath work can be a part of your toolkit, but it’s okay to reach out when you need more!