Breathing Exercises
for Anxiety Relief
Calm your mind in minutes with proven breathing techniques. Used by Navy SEALs, therapists, and millions worldwide to reduce anxiety naturally.
Free download • No credit card required • Works on Apple Watch & Wear OS
Why Breathing Exercises Work for Anxiety
When you're anxious, your body enters fight-or-flight mode. Your breathing becomes shallow and rapid, your heart races, and stress hormones flood your system.
Controlled breathing reverses this response. By deliberately slowing your breath, you activate the parasympathetic nervous system — your body's built-in calming mechanism.
The result? Lower cortisol, slower heart rate, and a clear signal to your brain: "You are safe."
Best Breathing Techniques for Anxiety
All available with guided audio and haptic feedback in the Vayu app
Box Breathing
Pattern: 4-4-4-4The gold standard for anxiety. Used by Navy SEALs to stay calm under extreme pressure.
Why it works: Equal intervals create a rhythmic pattern that interrupts anxious thoughts and activates your calming nervous system.
4-7-8 Breathing
Pattern: 4-7-8Extended exhale technique that forces your body into relaxation mode.
Why it works: The long exhale (8 seconds) stimulates your vagus nerve, lowering heart rate and blood pressure rapidly.
Extended Exhale
Pattern: 3-2-6-2Gentle technique where exhales are twice as long as inhales.
Why it works: Perfect for those who find holding breath uncomfortable. The extended exhale still triggers the relaxation response.
Practice with Guided Sessions
Reading about breathing is one thing. Actually doing it consistently is what reduces anxiety. Vayu guides you through every breath with:
- Visual breathing guide that expands and contracts
- Haptic feedback on Apple Watch & Wear OS
- Pre-built anxiety relief programs
- Progress tracking to build consistency
2-3 min
to feel calmer
Most users report reduced anxiety
within their first session
Frequently Asked Questions
What is the best breathing exercise for anxiety?
Box Breathing (4-4-4-4) is widely considered the best breathing exercise for anxiety. Used by Navy SEALs in high-stress situations, the equal 4-second pattern of inhale-hold-exhale-hold provides a rhythmic focus that calms racing thoughts and activates the parasympathetic nervous system.
How does breathing help with anxiety?
Controlled breathing activates your parasympathetic nervous system (rest-and-digest mode), which counteracts the fight-or-flight response that causes anxiety. Slow, deep breaths lower cortisol levels, reduce heart rate, and send signals to your brain that you are safe.
How quickly can breathing exercises reduce anxiety?
Most people feel calmer within 2-3 minutes of controlled breathing. Just 3-4 cycles of Box Breathing (about 1 minute) can noticeably reduce anxiety symptoms. For lasting benefits, practice for 5-10 minutes daily.
Can breathing exercises stop a panic attack?
Yes. Slow, controlled breathing is one of the most effective ways to stop a panic attack. The 4-7-8 technique or extended exhale breathing helps interrupt the hyperventilation cycle common in panic attacks and activates your calming nervous system.
Start Breathing Better Today
Join thousands who've found natural anxiety relief through guided breathing exercises.
