Feeling anxious? Breathe easy with these simple rhythms

By Anujj Trehaan

Mar 19, 2025

11:50 am

What's the story

Rhythmic breathing is a simple yet effective technique to manage anxiety. By focusing on the rhythm of your breath, you can calm your mind and body.

This method is accessible to anyone and can be practiced anywhere, making it a practical tool for stress management.

Here are five ways rhythmic breathing can help reduce anxiety, each offering unique benefits that contribute to overall well-being.

Drive 1

Slow breathing is all about taking deep breaths at a controlled pace.

Inhale slowly through your nose, hold for a few seconds, and exhale gently through your mouth.

This technique lowers heart rate and blood pressure, thus promoting relaxation.

If you practice slow breathing for just five minutes every day, you'll notice a significant reduction in your anxiety levels over time.

Drive 2

Box breathing is a structured technique that involves four equal parts: inhale, hold, exhale, and hold again.

Each part lasts for four seconds.

This method increases focus and concentration while decreasing stress hormones in the body.

Practicing box breathing regularly can improve emotional regulation and reduce feelings of anxiety.

Drive 3

Alternate nostril breathing is basically where you close one nostril, inhale from the other, and switch after exhaling.

This technique is famous for balancing the nervous system and harmonizing the hemispheres of the brain.

It is especially helpful to cool an anxious mind and improve mental clarity, making it a great practice for those looking to focus on mental health.

Drive 4

Resonant breathing — six breaths a minute through even inhales and exhales — affects heart rate variability, a marker for stress reduction, greatly.

Not only does this mindful practice bring about a sense of calm, but it also protects you against anxiety by keeping physiological responses stable.

Practicing resonant breathing regularly can lead to a visible decrease in stress levels and help you combat anxiety triggers.

Drive 5

Diaphragmatic breathing emphasizes on utilizing the diaphragm to take deep breaths.

Keep one hand on your chest and another on your abdomen and ensure only the latter rises, as you breathe in and out slowly through pursed lips.

Doing this regularly reduces anxiety by promoting relaxation and stabilizing physiological responses, significantly.