5-Minute Breathing Practices to Reduce Anxiety & Increase Mindfulness

Mindful breathing practices can help to reduce symptoms of stress, anxiety, and depression by regulating your nervous system and quieting the mind.

Below, you'll find instructions for 4 powerful breathing practices that you can implement into your self-care routine. You can do each practice for 5-20 minutes per sitting, up to 3 times a day. TIP: Breathe slowly and into the diaphragm. Set a timer if needed.

1. Box Breathing

Instructions:

  • Inhale for 5 seconds

  • Hold the breath for 5 seconds

  • Exhale for 5 seconds

  • Hold the breath for 5 seconds

Repeat for 5 to 20 minutes per session.

Breathing practices to reduce anxiety

2. Rectangular Breathing

Instructions:

  • Inhale for 5 seconds

  • Hold the breath for 8 seconds

  • Exhale for 5 seconds

  • Hold the breath for 8 seconds

Repeat for 5 to 20 minutes per session.

Breathing practices to reduce anxiety

3. Upside Down Equilateral Triangle Breath

Instructions:

  • Inhale for 7 seconds

  • Hold the breath for 7 seconds

  • Exhale for 7 seconds

Repeat for 5 to 20 minutes per session.

Breathing practices to reduce anxiety

4. Scalene Triangle Breath

Instructions:

  • Inhale for 4 seconds

  • Hold the breath for 7 seconds

  • Exhale for 8 seconds

Repeat for 5 to 20 minutes per session.

Breathing practices to reduce symptoms of anxiety and depression

For additional breathing and meditation techniques and resources, click here to explore a previous post on the topic of meditation, sign up for a free online meditation class, or send a message with your questions or to request a private meditation class.

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