Breathwork for Anxiety: 5 Simple Breathing Exercises for Anxiety That Actually Help

DR. VAIDEHEE
Apr 30
2 min read

When anxiety hits, one of the first things to go out of sync is your breath. Shallow, rapid breathing can signal to your brain that you're in danger, which intensifies the anxious feeling. The good news? You can train your breath to tell your body it's safe again.

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Why Breathing Works for Anxiety: Therapist-Approved Techniques That Calm the Mind and Body

Ever wondered why breathing exercises are so effective in anxiety therapy?

It’s because of a fascinating nerve that most people know little about: the vagus nerve—a crucial part of the parasympathetic nervous system, also known as your “rest and digest” system. When you breathe deeply and slowly, especially with longer exhalations, you stimulate this nerve, which helps shift your body out of fight-or-flight mode and into a state of calm.

At Nirvana Mindcare, India’s trusted platform for online psychiatry and counselling, we often recommend these evidence-backed breathing techniques as part of holistic anxiety therapy.

Benefits of Breathing Exercises for Anxiety

✔️ Reduce cortisol (your stress hormone)✔️ Improve heart rate variability (HRV)✔️ Soothe symptoms of anxiety, panic, and insomnia✔️ Support trauma recovery and emotional regulation✔️ Easy to learn and practice anytime, anywhere

5 Therapist-Recommended Breathing Techniques for Anxiety Relief

These methods are simple, effective, and recommended by licensed therapists and psychologists across India:

1. Box Breathing (4-4-4-4)

Used by athletes and soldiers to calm the nervous system.

Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds

This technique improves nervous system regulation and sharpens focus.

2. Diaphragmatic (Belly) Breathing

Grounds you in the present and reduces muscle tension.

Place one hand on your chest, the other on your belly
Inhale deeply through your nose, letting the belly rise
Exhale through the mouth, noticing the belly fall

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

3. 4-7-8 Breathing

Perfect before bed or during moments of high stress.

Inhale for 4 seconds
Hold for 7 seconds
Exhale slowly for 8 seconds

Popularized by Dr. Andrew Weil, this slows the heart rate and supports sleep.

4. Vagus Nerve Stimulation Ratio (1:2 Breathing)

Targets anxiety and trauma via the vagus nerve.

Inhale for 3–4 seconds
Exhale for 6–8 seconds (double the inhale)

You can scale to 5:10 or higher as your capacity improves.

5. Coherent Breathing (5:5 or 6:6)

Used in HRV biofeedback and yoga therapy to balance the nervous system.

Inhale for 5–6 seconds
Exhale for 5–6 seconds
No breath holds
Aim for 5–6 breaths per minute for 5–10 minutes a day

Breathe Better, Feel Better – With Nirvana Mindcare

At Nirvana Mindcare, we combine evidence-based anxiety therapy with accessible, culturally sensitive care across India, including Ahmedabad. Whether you're looking for online counselling for stress, trauma, LGBTQ+ mental health, or relationship support, our team of psychiatrists and psychologists is here for you.