Which breathing technique works best for anxiety?
Written by
David Nelson
Reviewed by
Prof. William Dalton, Ph.D.The 4-7-8 breathing technique is the best stress relief technique around. It stimulates your relaxation response in the parasympathetic nervous system. It relieves acute stress reactions in under a minute. Anyone can do it, with no training.
Core Practice Steps
- Sit comfortably with straight spine posture
- Place tongue tip behind upper front teeth
- Exhale completely through mouth with audible whoosh
- Inhale quietly through nose for precise 4 seconds
- Hold breath steadily for full 7 seconds
- Exhale forcefully through mouth for 8 seconds
Physiological Effects
- Triggers baroreflex to lower blood pressure
- Increases heart rate variability within 90 seconds
- Reduces cortisol production during stressful events
- Balances oxygen-carbon dioxide exchange efficiency
Optimal Application
- Practice upon waking to set calm daily tone
- Use during anxiety spikes for immediate relief
- Repeat before sleep to enhance melatonin release
- Combine with visualization for amplified effects
The reason this approach works is that prolonged exhales stimulate your vagus nerve. This nerve oversees your rest-and-digest response. The 7-second pause will allow for oxygen saturation during that time, and an 8-second exhale releases the tension of the previous inhale. Repeated and consistent practice rewires anxiety pathways in the brain permanently.
Incorporate 4-7-8 breathing into your everyday activities with ease. Engage in it while commuting to work, or even before a big meeting. When you take a work break, use it to reset your focus and mental state. Practicing the technique each evening will prepare your nervous system for optimal rest and restorative sleep.
For severe anxiety, combine with complementary techniques. Add progressive muscle relaxation during breath holds and practice it in nature for enhanced grounding effects. Track progress using heart rate variability measurements.
Expect noticeable anxiety reduction within one week of consistent practice. Maintain twice-daily sessions for lasting neural pathway changes. Your breath becomes an accessible anchor during challenging moments.
Read the full article: 7 Surprising Benefits of Breathing Exercises
