Archive · 26 May 2025
Simple Breathing Exercises to Calm Anxiety
Anxiety affects millions, causing worry and unease.
Breathing exercises can help calm you down.
One method, called Box Breathing, involves breathing in, holding, exhaling, and holding again, all for four seconds each.
Diaphragmatic breathing is about taking deep breaths so your belly moves more than your chest.
Another technique is 4-7-8 breathing: inhale for 4 seconds, hold for 7, and exhale for 8.
Alternate nostril breathing balances your brain by breathing through one nostril then the other.
These exercises can help you manage anxiety symptoms and feel calmer.
The World Health Organization (WHO) reported a 4.05% global anxiety prevalence in 2019.
Anxiety and depression increased by 25% during the first year of the COVID-19 pandemic.
Box Breathing involves inhaling, holding, exhaling, and holding again for 4 seconds each.
Diaphragmatic Breathing focuses on deep breaths, ensuring the belly rises more than the chest.
Alternate Nostril Breathing involves using the thumb and ring finger to switch nostrils while breathing.
- Who
- People experiencing anxiety.
- What
- Breathing exercises such as Box Breathing, Diaphragmatic Breathing, 4-7-8 Breathing, Alternate Nostril Breathing, and Pursed-Lip Breathing.
- When
- In 2019, and increased during the COVID-19 pandemic.
- Where
- N/A
- Why
- To manage anxiety symptoms and promote calmness.
- Global Anxiety Prevalence (2019)
- 4.05%
- Increase in anxiety/depression during COVID-19 pandemic (Year 1)
- 25%