5-Minute Breathing Practices to Reduce Anxiety & Increase Mindfulness

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.