Breathing for when you're anxious
One technique, a couple of minutes, no sign-up.
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Physiological Sigh — Double inhale + long exhale. Fastest way to calm down. About 1 minute.
Why this works
A longer exhale than inhale engages the vagus nerve, which slows the heart within a few breaths. At about 6 breaths a minute this is the parasympathetic brake.
Other techniques for this
- Triangle Breath — Inhale, hold, exhale - equal counts for steady aim.
- Pre-Meeting Reset — Ninety seconds of composure before you present or speak.
- Box Breathing — Equal parts inhale, hold, exhale, hold. Used by Navy SEALs for calm focus.
- Start-Line Reset — Long exhales to tame pre-race nerves in the final minutes.
- Resonance Breathing — 5.5 breaths per minute for heart-brain coherence.
- Freedive Prep Breathe-Up — Slow, long exhales to prepare for a single deep breath-hold.
- Alternate Nostril — Ancient yogic technique for balance and clarity.
- Bhramari (Humming Bee) — Hum on a long exhale. The vibration quiets a racing mind.
- 4-7-8 Relaxing — Deep relaxation. Inhale 4, hold 7, exhale 8.
- Light Breathing (Buteyko) — Breathe less, gently. Builds CO2 tolerance and calm.
- Chandra Bhedana (Left-Nostril Breath) — In through the left nostril, out through the right. Cooling and quieting.
- Surge Breath — One slow breath per contraction - the rhythm to rehearse before labour.
Feeling something else?
Stressed · Can't Sleep · Low Energy · Unfocused · Angry · Overwhelmed · Restless · Fatigued
This is general information, not medical advice.