3-Minute Anxiety Relief: 4-4-6 Calming Breath

Try this gentle 3-minute 4-4-6 breathing exercise to help ease anxiety, calm the body, and settle the mind.

Breathe gently, softly, and quietly through the nose. Feel the breath move around the lower ribs and upper belly, allowing it rather than pushing it. Follow the rhythm comfortably, and during the hold, simply pause and relax. The aim is not to take big breaths, but to breathe lightly and smoothly.

Adjust the rhythm if it feels too fast, slow, or uncomfortable. If you feel dizzy, lightheaded, anxious, breathless, tense, or uncomfortable, stop and return to normal breathing.

Do not force the breath, hold beyond comfort, or push through discomfort. Do not use while driving or operating machinery.

If you have a medical or cardiovascular condition, breathing difficulty, are pregnant, or are unsure whether this is suitable, check with a qualified healthcare professional before using breathing exercises.