Breathing techniques for anxiety

Breathing techniques are interventions based on the relationship between breathing and the autonomic nervous system. Slow, diaphragmatic (belly) breathing activates the vagus nerve and the parasympathetic branch — the 'rest and digest' response that counterbalances the stress response.

The most studied techniques include: 4-7-8 breathing (inhale 4s, hold 7s, exhale 8s), diaphragmatic breathing (breathing with the belly rather than the chest), box breathing (inhale 4s, hold 4s, exhale 4s, hold 4s), and heart-rate coherence breathing (inhaling and exhaling in a regular 5-second rhythm for 5 minutes). All produce a measurable reduction in heart rate and anxiety within minutes.

Regular practice (not just during moments of crisis) is more effective — it builds a skill that can be accessed more easily when anxiety is already high.