The world’s largest free audio library for everyday wellbeing
Real people. Real life. Real time.
Retreat categories
All RetreatsYoga RetreatsWellness RetreatsMeditation RetreatsYoga Teacher TrainingWomen's RetreatsYoga Retreats in BaliYoga Retreats in United KingdomYoga Retreats in AustraliaYoga Retreats in ItalyFind Your Perfect Retreat
Discover transformative Retreats led by Insight Timer's best teachers.Reconnect, recharge, and return renewed.
The world’s largest free audio library for everyday wellbeing
Blog categories
Mental Health and WellbeingTips and GuidesScience and ResearchTraditionSpiritualityAt WorkTop Articles
How to Meditate
Meditation is something everyone can do. Practicing can help improve your health and wellbeing.
Explore MeditationMeditation Timer
Free meditation timer with customizable intervals, bells, and ambient sounds.
Meditation Timer Online
COURSE
Reduce Anxiety And Stress In Real Time
With Hilary Heart
Within this short course you will discover 3 great breathing techniques & the science behind them that can bring calmness to you in real time. This means that if you are feeling stressed or anxious there's no need to disengage from whatever you are doing, you can just carry on. Many situations can stress us out from presentations to plane travel to MRI machines, exams to first dates and more. So, learning breathing techniques to calm our nervous system can save us from unnecessary anxiety. Wherever you are, you can simply change the pattern of your breathing and immediately begin the process of reducing stress and anxiety. There are dozens of breathing techniques & patterns that can help reduce stress and anxiety but here I offer my top 3 which are popular and effective with my clients. These are 7/11 breathing, bee breathing … my personal favourite…… and the physiological sigh. I describe the science behind each one and citations where appropriate and urge you to try all 3 because the proof is in the pudding!
Meet your Teacher
read more
3 Days
3.6k students
4.8 stars
8 min / day
Anxiety
English
Ask your teacher
This course includes 21 community questions and 5 audio replies from Hilary Heart. The community classroom and teacher audio replies are only available via the app.
4.8 (325)
Recent Reviews
Patricia
November 23, 2025
Ppl
Judy
October 3, 2025
Easy to use breathing techniques to reduce stress in the moment that work! Thank you!
Christina
September 10, 2025
I truly appreciated learning these techniques and anticipate incorporating them into my day. The physiological sigh was my favorite thus far. And being a bit of a nerd, I really enjoyed hearing more about the science behind the why.
Aleta
August 26, 2025
Very concise but helpful. 3 easy methods to help your breathing so you reduce stress, well explained.
Sue
August 18, 2025
Very useful, all 3 breathing techniques were very calming. Liked learning how we breath when anxious and how these three breathing techniques work and benefit us.
Katrina
August 9, 2025
Great breathing techniques explained and backed by neuroscience
Hillary
August 6, 2025
Love the practical breathing techniques
Sharareh
July 18, 2025
Felt the effect of it. Very easy to follow
Eric
July 3, 2025
Simple and effective methods to use!
Ricki
June 10, 2025
Thank you! I am a shallow breather. Th styles of breathing work to slow my heart while reducing my stress and anxiety. I enjoyed learning about the science, practicing the techniques and will be setting dedicated time each day the to enjoy yhe benefits of daily practice. The reminder to breathe in 1or more of these ways when feeling burdened by anxious thoughts and stress is also most helpful. Namaste!
Dennis
May 27, 2025
Short but very helpful.
Petra
April 27, 2025
Adem en dat anders doen, bewuster, om stress te verlagen, weer in het hier en nu te zijn, vind ik zo fijn en behulpzaam! Dank je wel 🙏🏼
A
April 11, 2025
Great tools to put in ones anxiety reduction toolkit. I hope there is a follow up course with more offerings.
Sandy
April 7, 2025
A great tool in my toolbox for quickly reducing anxiety in real time!
Steven
April 4, 2025
Very useful strategies, explained well.
Jeannie
April 3, 2025
Very helpful tools. Concise instruction. Techniques work. TY
Kathleen
April 2, 2025
Really enjoyed this short course, some of it I already knew but did learn new techniques as well
Daniel
March 29, 2025
Simple, quick and helpful techniques for helping reduce stress activation and achieve greater calm. Thank you!
PalomaCM
March 24, 2025
Felt instantly
Mary
March 1, 2025
I found this course very helpful especially as I feel I’m challenged with the breath. I’m grateful to having these three breathing methods in my tool box. Thank you🙏🏻
Trusted by 35 million people. It's free.
Get the app
