7 Yoga Breathing Techniques for Anxiety Relief

When anxiety strikes, it often feels like your thoughts are racing ahead of you, and your breath is struggling to catch up. But what if the key to slowing down is just in the way you breathe?

Research shows that slow-paced breathing techniques — like diaphragmatic and patterned breathing — can lead to significant reductions in stress and anxiety. By consciously controlling your breath, you can shift your body from the “fight or flight” state into “rest and digest” mode, helping your nervous system reset.

In this guide, you’ll discover 7 powerful, yoga-based breathing exercises for anxiety, each grounded in science, explained step by step, and designed to help you feel calmer in minutes. Whether you need instant anxiety relief, are struggling to fall asleep, or simply need to reset during the day, these mindful techniques can help restore peace and clarity.

7 Best Breathing Techniques to Reduce Anxiety

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These seven yoga-inspired breathing exercises enhance mindfulness and breath control to help you relax, refocus, and breathe through anxiety with ease: 

1. 4-7-8 Breathing 
2. Box Breathing 
3. Alternate Nostril Breathing
4. Diaphragmatic Breathing 
5. Lion’s Breath
6. Ocean’s Breath 
7. Humming Bee Breath

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1. 4-7-8 Breathing

The 4-7-8 breathing method, developed by Dr. Andrew Weil, is often referred to as a “natural tranquilizer for the nervous system.” It’s especially helpful for calming anxiety at night or when your thoughts are racing.

1. Sit or lie down in a comfortable position.
2. Place the tip of your tongue behind your upper front teeth (keep it there throughout).
3. Inhale quietly through your nose for 4 seconds.
4. Hold your breath for 7 seconds.
5. Exhale completely through your mouth, making a soft "whoosh" sound for 8 seconds.
6. That’s completes one cycle. Repeat for 4 rounds initially (increase as you get more comfortable).

Benefits:

• Reduces sympathetic nervous activity (fight or flight response)
• Lowers blood pressure and heart rate
• Promotes better sleep and emotional regulation
• Enhances resilience to stress
• Can aid in reducing rumination and intrusive thoughts

A 2021 study published in Frontiers in Psychology found that paced breathing with extended exhalation (like in 4-7-8) significantly reduced self-reported anxiety levels.

When to Use It:

• Before bed to combat insomnia
• After a panic attack, to regain balance
• Anytime you feel overwhelmed or overstimulated

Common Mistakes:

• Breathing too forcefully (keep it soft)
• Holding the breath too tightly — aim for ease, not tension
• Skipping the full exhale — the 8-second release offers significant benefits

2. Box Breathing

Trusted by Navy SEALs and first responders, Box Breathing is a high-impact technique for grounding the mind and calming the nervous system under pressure. It brings your breath and your thoughts into a controlled rhythm that restores a sense of safety and presence.

1. Inhale slowly through your nose for 4 seconds.
2. Hold your breath for 4 seconds.
3. Exhale gently through your mouth for 4 seconds.
4. Hold again for 4 seconds.
5. Repeat for 4–6 cycles, or until you feel more centered.

Benefits:

• Activates the parasympathetic nervous system (calms the body).
• Reduces cortisol and stress hormones.
• Increases HRV (Heart Rate Variability), a marker of emotional resilience.
• Improves focus and decision-making under stress.

Research confirms that rhythmic breathing like box breathing, reduces anxiety, especially in high-stakes environments.

When to Use It:

• In a meeting, interview, or social setting
• While stuck in traffic or public transport
• To prevent escalation during an anxiety episode
• Before sleep, when your mind is looping

Common Mistakes:

• Rushing the count — slow, even timing matters
• Holding your breath too tightly
• Forgetting to repeat — 4+ cycles are ideal

3. Alternate Nostril Breathing (Nadi Shodhana Pranayama)

Rooted in ancient yogic tradition, Nadi Shodhana (Alternate Nostril Breathing) is known for its harmonizing effect on the nervous system. It’s ideal when your thoughts feel scattered or your body is on edge. This breath balances the left and right hemispheres of the brain and clears energy pathways. 

Learn more about Alternate Nostril Breathing here!

1. Sit comfortably with your spine straight.
2. Rest your left hand on your lap.
3. With your right hand, fold the index and middle fingers down, leaving your thumb, ring, and pinky fingers extended.
4. Use your thumb to close your right nostril gently.
5. Inhale through the left nostril (slow, full breath).
6. Close the left nostril with your ring finger, and exhale through the right nostril.
7. Inhale through the right nostril, close it, and exhale through the left.
8. That’s one full round. Repeat for 5–7 cycles.

Benefits:

• Balances the autonomic nervous system.
• Decreases stress hormones like adrenaline and cortisol.
• Enhances cognitive performance and attention.
• Improves cardiorespiratory synchronization.
• Regulates emotional processing and stabilizes mood.

Research suggests that Nadi Shodhana significantly reduced perceived stress and improved focus in students within just 10 minutes of practice.

When to Use It:

• Midday slump or energy crash
• Before meditation or yoga practice
• During emotional overwhelm
• When switching tasks to reset your mental state

Common Mistakes:

• Breathing too forcefully — this should feel soft and quiet
• Holding the hand position too tightly
• Skipping the exhale — both sides should be even and complete

4. Belly Breathing (Diaphragmatic Breathing)

When anxiety strikes, many people breathe into their chest — shallow, fast, and tense. Belly breathing shifts the breath down into the diaphragm, telling your body it’s safe. It’s one of the most effective ways to reduce anxiety naturally and quickly.

1. Sit or lie down comfortably. 
2. Place one hand on your chest, and the other on your belly.
3. Close your eyes, and inhale deeply through your nose.
4. Let the air expand your belly, not your chest — your belly hand should rise.
5. Exhale slowly through your mouth.
6. Continue for 5–10 slow breaths, keeping the breath soft and steady.

Benefits:

• Lowers heart rate and blood pressure.
• Improves oxygen efficiency.
• Activates the vagus nerve, key to calming anxiety.
• Supports better digestion and sleep.
• Helps reduce hyperventilation and panic.

A 2017 study in Frontiers in Psychology found that diaphragmatic breathing significantly reduced negative mood and cortisol levels in individuals under stress.

When to Use It:

• During a panic attack
• Before sleep, to quiet racing thoughts
• First thing in the morning to set a calm tone
• Anytime you feel disconnected from your body

Common Mistakes:

• Lifting the chest — focus on expanding the belly
• Breathing too forcefully — slow and gentle is best
• Giving up too quickly — it takes a few breaths to feel the shift

5. Lion’s Breath (Simhasana)

Sometimes anxiety can be trapped as physical tension in your jaw, face, and chest. Lion’s Breath, a yogic technique known for its bold expression, helps release that built-up stress, and is deeply effective in letting go of internal pressure.

1. Kneel or sit cross-legged with your spine tall.
2. Place your hands on your knees, fingers spread wide.
3. Take a deep inhale through your nose.
4. Open your mouth wide, stick your tongue out toward your chin.
5. Exhale forcefully through your mouth while making a loud “haaaa” sound.
6. Let your eyes widen or roll up — express fully.
7. Return to normal breathing and repeat 2–3 times.

Benefits:

• Releases tension from the face, jaw, and chest
• Stimulates the throat chakra and vocal cords
• Relieves emotional build-up through physical expression
• Enhances lung capacity through full exhalation
• Activates the parasympathetic nervous system via deep exhale

When to Use It:

• When you're feeling bottled up, frustrated, or overwhelmed
• After crying or during emotional highs
• Before public speaking or creative work
• When you want to release nervous energy quickly

Common Mistakes:

• Holding back — this works best when done fully and audibly
• Forgetting to sit tall — posture supports full breath
• Exhaling through the nose — mouth exhalation is key

6. Ocean’s Breath (Ujjayi Breathing)

Also known as the “Victorious Breath,” Ujjayi breathing is a soothing, controlled breath technique that sounds like the ocean. It’s often used during yoga practice to build heat and focus, but it's equally powerful for calming anxiety and anchoring your attention.

1. Sit comfortably with your spine straight.
2. Inhale slowly through your nose, slightly constricting the back of your throat (like you’re fogging a mirror, but with your mouth closed).
3. Exhale slowly through your nose with the same throat constriction.
4. You should hear a soft, ocean-like sound on both inhale and exhale.
5. Continue for 5–10 rounds, maintaining a steady rhythm and sound.

Benefits:

• Soothes the nervous system by elongating the breath
• Increases mindfulness and interoception (body awareness)
• Improves oxygenation and respiratory control
• Can help with anger, irritability, and agitation
• Used in yoga therapy for managing chronic stress and trauma

A 2018 review noted Ujjayi breath’s role in reducing anxiety symptoms when combined with mindful movement and meditation.

When to Use It:

• During yoga, meditation, or stretching
• When feeling emotionally triggered or scattered
• To anchor attention in the present moment
• When you need calming energy without feeling sleepy

Common Mistakes:

• Straining the throat — it should feel like a whisper, not a grunt
• Breathing too forcefully — slow and smooth is best
• Forgetting to keep the breath nasal (no mouth breathing here)

7. Humming Bee Breath (Bhramari Pranayama)

Named after the humming sound of a bee, Bhramari Pranayama is one of the most calming breathing techniques in yoga. The gentle vibration created by humming during exhalation helps soothe the mind, reduce tension in the forehead and jaw, and create a deep sense of inner quiet.

Learn more about Humming Bee Breath here!

1. Sit comfortably with your spine upright and shoulders relaxed.
2. Close your eyes and take a few natural breaths.
3. Inhale deeply through your nose.
4. As you exhale, press your lips gently together and make a low humming sound, like a bee — keep it soft and steady.
5. Focus on the vibration around your head and chest.
6. Repeat for 5–7 rounds, keeping the breath slow and the sound smooth.

Benefits:

• Decreases brain activity associated with anxiety and overthinking
• Stimulates the vagus nerve, calming the nervous system
• Reduces blood pressure, heart rate, and stress hormones
• Enhances focus, clarity, and inner peace
• Helps shift attention inward, away from panic triggers

Studies show that regular Bhramari practice significantly reduces anxiety, especially in people with generalized anxiety disorder.

When to Use It:

• During emotional overload or mental exhaustion
• At night, to prepare for sleep
• After long screen time or social overstimulation
• Anytime you need deep, internal calm

Common Mistakes:

• Humming too loudly or forcefully — keep it soft and soothing
• Breathing too quickly — slow, full breaths are key
• Skipping the inward focus — this is a meditative breath

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Yoga Poses That Enhance Breathing

Breathing exercises can shift your nervous system toward calm, and pairing them with gentle yoga postures amplifies the effect. These poses encourage expansion, release tension, and provide space for the breath to flow freely. Here are four calming poses that work beautifully alongside your breathing practice:

1. Child’s Pose 
2. Cat‑Cow
3. Legs Up the Wall 
4. Corpse Pose

1. Child’s Pose (Balasana)

This forward-folding posture gently compresses the belly, making it easier to engage diaphragmatic breathing. It calms the nervous system and creates a safe, grounded space for breath awareness.

1. Begin on all fours, hands under shoulders, knees hip-width apart.
2. Exhale, lower hips toward heels. 
3. Place a bolster between the thighs and calves if needed.
4. Extend your arms forward or rest them beside you.
5. Rest your forehead on a block or blanket.
6. Breathe deeply for 1–3 minutes, softening with each exhale.

2. Cat‑Cow (Marjaryasana / Bitilasana)

This gentle spinal flow links movement with breath, helping to open the chest and mobilize tension. It encourages fuller inhales and exhales, priming you for deeper breathing practices.

1. Start in tabletop. If wrists are sensitive, use your fists or forearms.
2. Inhale (Cow): Arch your back, lift chest.
3. Exhale (Cat): Round your spine, draw chin to chest.
4. Repeat for 8–12 slow breath cycles.

3. Legs Up the Wall (Viparita Karani)

A passive inversion that encourages slow, unforced breathing. It relaxes the body, reduces nervous system arousal, and is perfect to pair with techniques like 4‑7‑8 or Ujjayi breath.

1. Sit sideways near a wall and lie back, swinging legs up.
2. Use a blanket or bolster under hips for support.
3. Relax arms by your sides, eyes closed.
4. Breathe gently for 5–10 minutes.

4. Corpse Pose (Savasana)

Savasana allows your breath to naturally slow and settle. It supports full nervous system relaxation, helping you absorb the effects of your breath practice.

1. Lie on your back, arms at sides, palms up.
2. Use a bolster under knees if needed.
3. Let your breath flow naturally.
4. Stay for 5–10 minutes in stillness.
   

Linking Breathing Techniques & Poses

To make these tools work in harmony, here’s a sample flow you might follow in your own practice:

1. Start with Cat‑Cow + Alternate Nostril Breathing to warm up movement + energetic balance.
2. Move into Child’s Pose + Belly Breathing for internal depth and calm.
3. Use Box Breathing, seated or lying down.
4. Finish with Legs Up the Wall + 4‑7‑8 or Bhramari to settle.
5. End in Savasana with natural breathing.