Practice deep breathing techniques

Slow, deliberate breathing activates the parasympathetic nervous system, shifting the body out of fight-or-flight mode and reducing the physical symptoms of anxiety such as rapid heartbeat, shallow breathing, and muscle tension. These techniques can be used anywhere and require no equipment.

How to Do It

1. Try 4-7-8 breathing: Inhale through the nose for 4 seconds, hold for 7 seconds, exhale slowly through the mouth for 8 seconds. Repeat 3-4 cycles.
2. Use box breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. Repeat 4-6 cycles.
3. Practice diaphragmatic breathing: Place one hand on your chest and one on your belly. Breathe so that only the belly hand rises. This ensures deep, full breaths rather than shallow chest breathing.

Tips

• Practice daily for 5 minutes even when not anxious to build the habit
• Box breathing is used by military and first responders for acute stress
• If holding your breath feels uncomfortable, shorten the hold and extend the exhale instead
• Pair with grounding (notice 5 things you can see, 4 you can hear) for stronger effect