Breathing routines for anxiety
Breathing can help reduce the physical intensity of anxiety.
Start with gentle, steady exhalations rather than deep breaths.
If you want to act immediately, use the tool first. Then return here to build a routine.
Open the Anxiety ToolkitPractical steps
A calm breathing pattern
Inhale for 4, exhale for 6. Repeat for 2–4 minutes.
Pause if you feel dizzy and return to a natural pace.
Combine with grounding
Use the 5-4-3-2-1 grounding method alongside breathing.
This helps shift attention away from racing thoughts.
Next steps
Suggested next stepsAnxiety & Stress Support
Return to the pillar hub and choose the next guide.
Grounding 5-4-3-2-1
A sensory grounding technique for quick calm.
Stress reset routine
A short routine for calming the body and mind.
Worry time technique
A structured way to reduce constant worry loops.
When to seek support (UK)
Cautious guidance on when to seek professional help.
Panic: what to do first
Immediate steps to steady the body during a panic spike.
Quick FAQs
Should I breathe deeply?
Not necessarily. Gentle, steady breathing is often more comfortable.
Is box breathing better?
Some people prefer box breathing; try both and see what feels best.
Can this replace therapy?
No. It is a short supportive practice.
Educational information only. If you are worried about your health or safety, seek professional advice.
Educational information only. If you are in immediate danger or feel unable to keep yourself safe, call 999. For urgent medical advice in the UK, contact NHS 111.