Five-Minute Breathing Practices To Reduce Anxiety & Stress

Accessible Breathwork Practices To Quiet Your Mind & Soothe Your Nervous System

Mindful breathing practices can help to reduce symptoms of stress, anxiety, and depression by regulating your nervous system and quieting the mind. Below, you'll find instructions for 4 powerful breathing practices that you can implement into your self-care routine. You can do each practice for 5-20 minutes per sitting, up to 3 times a day.

TIP: Breathe slowly and into the diaphragm. Set a timer if needed.

1. Box Breathing

Instructions:

• Inhale for 5 seconds

• Hold your breath for 5 seconds

• Exhale for 5 seconds

• Hold your breath for 5 seconds

Repeat for 5 to 20 minutes per session.

2. Rectangular Breathing

Instructions:

• Inhale for 5 seconds

• Hold your breath for 8 seconds

• Exhale for 5 seconds

• Hold your breath for 8 seconds

Repeat for 5 to 20 minutes per session.

3. Upside Down Equilateral Triangle Breath

Instructions:

• Inhale for 7 seconds

• Hold your breath for 7 seconds

• Exhale for 7 seconds

Repeat for 5 to 20 minutes per session.

4. Scalene Triangle Breath

Instructions:

• Inhale for 4 seconds

• Hold your breath for 7 seconds

• Exhale for 8 seconds

Repeat for 5 to 20 minutes per session.