Controlled Breathing for Anxiety (4-4-4-4). Anxiety can make your breathing quick and shallow, keeping your body tense. Slow, controlled breathing exercises help break the cycle and signal your body to relax. The 4-4-4-4 breathing technique — also known as Box Breathing — is one of the easiest and most effective controlled breathing techniques for calming the nervous system. Here’s how it works: Inhale gently through your nose for 4 seconds, hold your breath for 4 seconds, exhale slowly for 4 se

Calming Breathing Exercises for Anxiety: 4-4-8. Inhale for 4 seconds, hold for 4, and exhale for 8. This technique is often used to reduce stress, quiet the nervous system, and promote relaxation. A longer exhale helps activate the parasympathetic “rest and digest” response, which can ease tension and bring a sense of calm. Should you breathe through nose or mouth? Go with what feels comfortable and relaxing — but here’s what many people find helpful: Breathe in gently through your nose, breathe

Breathing Exercises for Anxiety and Stress | 5-5-5-5 Box Breathing Guide. Try this 5-5-5-5 Box Breathing exercise — a simple and effective way to calm your mind and body. By inhaling, holding, exhaling, and holding again for equal counts of 5, you activate the parasympathetic nervous system, reduce stress, and regain focus. #relaxing #breathingexercises #fblifestyle #breathwork #breathingforanxiety #stressrelief #breathing #boxbreathing | Pocket Breath Coach