5-Minute Breathing Exercises to Lower Anxiety

Anxiety and stress are common in today’s fast-paced world, but just 5 minutes of mindful breathing can make a noticeable difference. In 2025, mental wellness experts emphasize the power of simple, quick breathing exercises to calm the mind, reduce cortisol, and restore focus.

1. Deep Belly Breathing

Focus on inhaling deeply through your nose, allowing your abdomen to expand, then exhale slowly.

Duration: 1–2 minutes

Benefits: Reduces stress, lowers heart rate, and promotes relaxation

2. Box Breathing (4-4-4-4)

Inhale for 4 seconds

Hold for 4 seconds

Exhale for 4 seconds

Hold for 4 seconds

Duration: 2–3 minutes

Benefits: Improves focus, balances the nervous system, and calms anxious thoughts

3. Alternate Nostril Breathing (Nadi Shodhana)

Close the right nostril and inhale through the left

Close the left nostril and exhale through the right

Repeat on the opposite side

Duration: 2–3 minutes

Benefits: Balances energy, reduces stress, and enhances mental clarity

4. 4-7-8 Breathing

Inhale for 4 seconds

Hold for 7 seconds

Exhale for 8 seconds

Duration: 1–2 minutes

Benefits: Promotes deep relaxation, helps with sleep, and reduces anxiety

Tips for Best Results

Find a quiet space without distractions

Sit or lie comfortably with a straight spine

Practice daily for consistent anxiety relief

Combine with meditation or gentle stretches for enhanced effects

Even 5 minutes of focused breathing can significantly reduce anxiety, improve mental clarity, and promote a sense of calm. Incorporating these exercises into your daily routine helps manage stress naturally and enhances overall well-being. Remember, consistent practice is the key to lasting benefits.

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