Breathing Exercises for Anxiety: Beginner Pranayama Guide

Start by lengthening your exhale. A longer exhale signals safety to your nervous system and can reduce physical symptoms quickly.

Use 4-second inhale and 6-second exhale for 3 to 5 minutes.

Box breathing (4-4-4-4) helps with focus and emotional steadiness. Extended exhale breathing (4-6 or 4-8) helps downshift stress responses.

Avoid forcing long holds if you feel dizzy. Comfort and smooth rhythm matter more than duration.

Run a 5-minute breath practice before work, before sleep, or after stressful meetings. Attach it to an existing habit so it happens automatically.

Track mood and energy before and after to identify what works best for your body.