From modern stresses to daily worries, anxiety affects millions—but calming it can be as simple as mastering your breath. Four accessible techniques: box breathing, 4‑7‑8 breathing, belly (diaphragmatic) breathing, and resonance breathing .

Box breathing involves inhaling, holding, exhaling, and pausing again for equal counts (e.g., 4‑4‑4‑4), creating a calming “box” rhythm. It helps regulate the autonomic nervous system, grounding both mind and body .
4‑7‑8 breathing means inhaling for 4 seconds, holding 7, and exhaling for 8. As shared by Luke Coutinho, this method deeply relaxes the nervous system and supports better emotional control .
Belly breathing draws the diaphragm down to fill air in the lower lungs—boosting oxygen intake, activating the vagus nerve, reducing cortisol, and easing muscle tension.
Resonance breathing synchronizes your count to about 5–7 breaths per minute, optimizing heart-rate variability and enhancing parasympathetic (“rest and digest”) tone .

Scientific reviews confirm that guided breathwork reliably shifts the body into a relaxation response—lowering anxiety, stress hormones, and improving mood. Even five minutes daily - especially with cyclic sighing - can deliver noticeable improvements in anxiety and overall calm .

Whether at your desk, in bed, or on the go, these breathing tools offer immediate, drug‑free relief - rooted in tradition and increasingly validated by science.