Breathing exercises for anxiety

Calm anxiety with guided breathwork routines

BreathWise combines clinically-validated breathing techniques for anxiety, panic attacks, and stress-induced insomnia. Follow structured 4-7-8 breathing, diaphragmatic breathing, and resonant breathing tempos that settle the nervous system in minutes.

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Guided anxiety breathing protocols

Use these BreathWise presets to stabilise breathing patterns, reduce overbreathing, and ease anxious looping thoughts.

4 cycles / ~2 minutes

4-7-8 breathing to reset the nervous system

Use the classic 4-7-8 breathing technique to quickly slow heart rate, relieve acute anxiety, and prepare the body for rest.

Inhale through the nose for 4 seconds while expanding the belly.
Hold gently for 7 seconds, keeping shoulders relaxed.
Exhale through the mouth for 8 seconds with a soft “whoosh.”
Repeat for 4-6 cycles while focusing on a calming affirmation.

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6 minutes / 5 breaths per minute

Diaphragmatic breathing for daily anxiety care

Strengthen the diaphragm and stimulate the vagus nerve with slow nasal breathing to reduce tension and rumination.

Sit tall with one hand on the belly and inhale for 5 seconds through the nose.
Allow the ribs to expand laterally while keeping the chest soft.
Exhale for 5 seconds, letting the belly move back toward the spine.
Continue for 6 minutes to reinforce calm breathing habits.

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10 minutes / 5.5 breaths per minute

Resonant breathing for emotional balance

Stabilize mood and heart rate variability with resonant (coherent) breathing to build resilience against chronic stress.

Inhale for 5.5 seconds through the nose while visualising a calm colour.
Exhale for 5.5 seconds and let the jaw soften.
Maintain a smooth rhythm and keep breaths silent and effortless.
Use once or twice daily to condition a calmer baseline.

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Daily anxiety relief checklist

Consistency transforms brief breathing exercises for anxiety into a reliable calm response. Layer these quick wins into your day.

Pair breathing exercises for anxiety with a grounding action like pressing feet into the floor.
Schedule two micro-sessions (morning and afternoon) to lower all-day stress hormone load.
Log mood and breath rate after each session in BreathWise history to spot triggers and wins.
Use guided audio cues for the first week, then transition to silent breaths for portability.

Anxiety breathing FAQ

How often should I practice breathing exercises for anxiety?

Aim for two planned sessions per day plus on-demand use when symptoms spike. Consistent practice conditions your nervous system to return to balance faster.

What if I feel light-headed during deep breathing?

Pause the session, return to a normal breath, and restart with a shorter inhale/exhale. Light-headedness usually means you are exhaling too forcefully or breathing too fast.

Can I combine breathwork with therapy or medication?

Yes. Present your breathing plan to your clinician so they can integrate the techniques with cognitive behavioural therapy, medication, or other treatments.

Keep building calm with these guides

Pair your anxiety breathwork practice with these additional BreathWise programs to strengthen recovery, sleep, and resilience.

Deep breathing exercises Sleep breathing techniques Vagus nerve breathing Box breathing training