🧘‍♀️ 5 Simple Breathing Exercises to Quickly Calm Anxiety

Anxiety is one of the most common disorders in our modern societies. It can appear suddenly or gradually settle into our daily lives. Fortunately, simple techniques like mindful breathing can play a powerful role in quickly regaining calm. In this article, we’ll explore five effective breathing exercises to soothe the mind and reduce the physical symptoms of anxiety.

Why is breathing so powerful against anxiety?

Our breath is one of the few automatic systems that we can also consciously control. This dual function allows us to use it as a lever to influence our autonomic nervous system, particularly the vagus nerve, responsible for calm and relaxation.

When anxiety occurs, our breathing becomes fast, shallow, even erratic. This intensifies stress. By voluntarily slowing our breath, we send a clear message to the brain: everything is okay. The body calms down, the heart rate slows, and tension decreases.

1. Abdominal (or diaphragmatic) breathing

What is it?

Abdominal breathing involves breathing deeply by moving the belly rather than the chest. It stimulates the vagus nerve and slows the heart rate.

How to practice it?

1. Lie down or sit comfortably.
2. Place one hand on your chest, the other on your belly.
3. Inhale slowly through your nose, inflating your belly (the hand on your belly should move, not the one on your chest).
4. Exhale gently through your mouth, as if blowing through a straw.
5. Repeat for 5 to 10 minutes.

Why is it effective?

This breathing signals the body that the danger has passed. It is especially useful during a panic attack.

👉 Tip: Practice this breathing 3 times a day, even when you’re not stressed.

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2. Cardiac coherence (3-6-5 method)

Overview

Cardiac coherence is a scientifically validated method that involves synchronizing your breathing rate with your heart rate to create a state of physiological calm.

3-6-5 Rule:

• 3 times a day
• 6 breaths per minute
• For 5 minutes

Steps:

1. Sit calmly with a straight back.
2. Inhale deeply for 5 seconds.
3. Exhale slowly for 5 seconds.
4. Repeat for 5 minutes.

Expected results:

• Reduced cortisol (stress hormone)
• Better focus
• Improved sleep

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3. Box breathing

Technique used by special forces!

This method is very popular among military personnel, top athletes, and professionals under intense stress.

Steps:

1. Inhale for 4 seconds
2. Hold for 4 seconds
3. Exhale for 4 seconds
4. Hold for 4 seconds

Repeat in a loop for 4 to 8 minutes.

Benefits:

• Recenters attention
• Calms intrusive thoughts
• Increases stress tolerance

👉 Tip: Visualize a square during the exercise to stay focused.

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4. Alternate nostril breathing (Nadi Shodhana)

An ancient yoga practice

This type of breathing comes from yogic tradition and aims to balance the two hemispheres of the brain while calming the mind.

Steps:

1. Sit comfortably.
2. Close your right nostril with your thumb.
3. Inhale slowly through the left nostril.
4. Close the left nostril with your ring finger.
5. Exhale through the right nostril.
6. Inhale through the right nostril.
7. Close the right nostril, exhale through the left.

Repeat this cycle for 5 to 10 minutes.

Benefits:

• Immediate mental calm
• Improved mental clarity
• Reduced tension

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5. Breathing with essential oils

Combining breathing and aromatherapy

Essential oils act directly on the limbic system, the part of the brain linked to emotions. When paired with slow breathing, they enhance the feeling of safety.

Recommended oils:

• True lavender: soothing
• Sweet orange: relaxing and uplifting
• Roman chamomile: calms the nerves

How to use:

1. Add 5 drops of essential oil to a diffuser.
2. Sit comfortably.
3. Breathe deeply with eyes closed for 10 minutes.
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Bonus: Create a daily breathing routine

For lasting results, consistency is key. Here’s a sample routine:

• Morning: 5 min of cardiac coherence
• Afternoon: 5 min of box breathing
• Evening: breathing with essential oils before sleep

🔁 You can adjust it according to your schedule.

📅 Tip: Set a gentle alarm 3 times a day to remind yourself to breathe.

Conclusion

Taking time to breathe is a simple but powerful act. The exercises presented here can transform your relationship with stress, bring more calm, and even improve your sleep and focus. Start with one technique, then explore others based on your preferences.

🙏 Breathe. Recenter. And most importantly, take care of yourself.