Anxiety can feel overwhelming, especially when it comes out of nowhere. Your heart races, your chest feels tight, and it’s hard to focus. One of the best ways to bring yourself back to a calmer state is through breathing exercises. These techniques take less than five minutes and can make a huge difference. By slowing your breath, you help your body switch from a “fight-or-flight” response to a state of relaxation.

Below are a few easy breathing exercises designed for calming anxiety. Each one includes step-by-step instructions, so you can try them anytime—whether you’re in class, at home, or just need a moment to reset.

1. Deep Breathing

Deep breathing is one of the simplest ways to calm your mind and body. It works by sending a signal to your brain to relax, which lowers your heart rate and reduces feelings of panic.

How to do it:

  1. Sit comfortably in a chair with your feet flat on the ground. If you’re standing, find a position where you feel balanced.
  2. Place one hand on your chest and the other on your stomach.
  3. Take a slow breath in through your nose, aiming to fill your stomach with air so the hand on your stomach rises (your chest should stay mostly still). Count to four as you inhale.
  4. Hold your breath for a moment.
  5. Exhale slowly through your mouth, counting to four again. Imagine all the tension leaving your body as you breathe out.
  6. Repeat this for six to ten breaths, or until you feel calmer.

Why it helps: When you focus on deep breaths, you slow your heart rate and concentrate your mind, which interrupts anxious thoughts.

2. Box Breathing

Box breathing is a structured breathing exercise that’s great for school stress, especially before a test or presentation. It works by balancing your oxygen levels and creating a simple, calming rhythm to follow.

How to do it:

  1. Sit or stand somewhere quiet. Close your eyes if it helps you focus.
  2. Visualize a box in your mind.
  3. Inhale slowly through your nose for a count of four, imagining the first side of the box being drawn.
  4. Hold your breath for a count of four, visualizing the second side of the box forming.
  5. Exhale slowly through your mouth for a count of four, drawing the third side.
  6. Hold your breath again for four counts, completing the box.
  7. Repeat the cycle three to four times or until you feel more relaxed.

Why it helps: The repetition and rhythm of box breathing give your anxious mind something simple to focus on, helping both your body and brain slow down.

3. 4-7-8 Breathing

This powerful exercise is great for calming anxiety, relieving stress, and even helping you fall asleep. It’s a little different because the exhale is longer than the inhale, which helps release tension.

How to do it:

  1. Sit comfortably in a chair or lie down if you’re feeling overwhelmed.
  2. Close your eyes and breathe out completely through your mouth, making a “whooshing” sound.
  3. Close your mouth and inhale deeply through your nose for a count of four.
  4. Hold your breath for a count of seven. This might feel strange at first but try to stay relaxed.
  5. Exhale slowly and fully through your mouth for a count of eight, making that “whooshing” sound again.
  6. Repeat this cycle three to four times.

Why it helps: The 4-7-8 pattern slows your breathing and helps clear your mind, giving your body a chance to settle. It’s particularly good if your anxiety is making it hard to catch your breath.

4. Alternate Nostril Breathing

Trying to calm down but still feeling scattered? Alternate nostril breathing is perfect for centering yourself. It’s a technique from yoga that’s great for relaxation.

How to do it:

  1. Sit in a comfortable position with your back straight.
  2. Place your thumb on your right nostril to gently close it.
  3. Breathe in deeply through your left nostril for a count of four.
  4. Use your ring finger to close your left nostril, then release your thumb from your right nostril.
  5. Exhale slowly through your right nostril for a count of four.
  6. Now breathe in through your right nostril for four counts, close it with your thumb, and exhale through your left nostril.
  7. Continue alternating sides for about a minute.

Why it helps: Alternating nostrils balances the body and mind, helping you feel centered and grounded even in stressful situations.

5. Bumblebee Breathing

Bumblebee breathing is a fun and calming exercise you can use to quiet your thoughts. It involves humming, which has been shown to help relax the nervous system.

How to do it:

  1. Sit in a comfortable position and close your eyes.
  2. Gently inhale through your nose.
  3. As you exhale, close your lips and hum softly, like a bumblebee.
  4. Focus on the vibration in your head and chest as you hum.
  5. Repeat five to six times.

Why it helps: The vibrations from humming activate your body’s relaxation response and help distract you from anxious thoughts.

When to Use These Exercises

The beauty of these breathing exercises is that you can do them anytime, anywhere. Try starting your day with a quick session to set the tone, using them in the middle of a stressful moment, or winding down before bed.

Examples of when to use these techniques:

  • Before giving a presentation at school.
  • While waiting to see your test results.
  • After a heated argument with a friend or family member.
  • Anytime you feel your heart racing or your head full of worries.

Remember, not every technique will work for everyone. Experiment with these exercises to find what feels best for you. With practice, you’ll have a powerful tool to calm your anxiety quickly and effectively.

Anxiety can feel overwhelming, but it doesn’t have to take over. By taking just five minutes to focus on your breathing, you can find relief and bring peace back to your mind and body.