5-Minute Breathing Exercises for Instant Anxiety Relief

When anxiety strikes, your breath is one of the most powerful tools you have. Deep, controlled breathing activates your parasympathetic nervous system—the body's natural "calm down" response. Here are three proven breathing techniques you can use anywhere, anytime.

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

Box breathing, also called square breathing, is used by Navy SEALs and athletes to maintain calm under pressure. Here's how it works:

1. Inhale through your nose for 4 counts
2. Hold your breath for 4 counts
3. Exhale through your mouth for 4 counts
4. Hold (empty lungs) for 4 counts
5. Repeat for 5 cycles (about 2 minutes)

Why it works: Box breathing creates a rhythm that helps regulate your autonomic nervous system, reducing the fight-or-flight response that drives anxiety.

Try it in Nuvin: Open the Breathing section and select "Box Breathing" for guided visual cues and haptic feedback.

2. 4-7-8 Breathing

Developed by Dr. Andrew Weil, the 4-7-8 technique is incredibly effective for rapid relaxation:

1. Exhale completely through your mouth with a whooshing sound
2. Inhale quietly through your nose for 4 counts
3. Hold your breath for 7 counts
4. Exhale completely through your mouth for 8 counts
5. Repeat for 4 cycles (about 2 minutes)

Why it works: The extended exhale activates your vagus nerve, which signals your body to relax. The hold phase allows more oxygen to circulate in your bloodstream.

Best for: Pre-sleep anxiety, racing thoughts, or when you need to calm down quickly before an important event.

3. Diaphragmatic Breathing (Belly Breathing)

This foundational technique helps you breathe from your diaphragm rather than your chest:

1. Sit or lie in a comfortable position
2. Place one hand on your chest and one on your belly
3. Inhale slowly through your nose (belly should rise, chest stays still)
4. Exhale slowly through your mouth (belly falls)
5. Continue for 5 minutes

Why it works: Most people breathe shallowly from their chest, which can increase anxiety. Diaphragmatic breathing maximizes oxygen intake and promotes relaxation.

Best for: Building a daily relaxation practice or before meditation.

When to Use These Techniques

• During a panic attack: Start with box breathing to regain control
• Before bed: Use 4-7-8 breathing to quiet your mind
• Throughout the day: Practice diaphragmatic breathing to build resilience
• In stressful situations: Any of these techniques can help you stay grounded

Tips for Success

✓ Start small - Even 2-3 minutes of breathing exercises can make a difference ✓ Be consistent - Practice daily to build the habit and strengthen the response ✓ Don't force it - If you feel dizzy, slow down or take a break ✓ Use guidance - Apps like Nuvin provide visual and haptic cues to keep you on track ✓ Be patient - It takes time to retrain your breathing patterns

The Science Behind It

When you're anxious, your sympathetic nervous system activates, triggering rapid, shallow breathing. This can create a feedback loop that worsens anxiety. Controlled breathing techniques:

• Lower your heart rate
• Reduce blood pressure
• Decrease cortisol (stress hormone) levels
• Increase feelings of calm and control

Research shows that just 5 minutes of deep breathing can significantly reduce anxiety symptoms and improve mood.

Ready to Start?

Download Nuvin to access guided breathing exercises with visual cues, haptic feedback, and progress tracking. Your calm is just a few breaths away.

Remember: Breathing exercises are a tool for managing everyday anxiety. If you're experiencing a mental health crisis, please call 911 or the National Suicide Prevention Lifeline at 988.