Breathing Exercises for Stress and Anxiety
A step-by-step slow breathing exercise from the NHS, what meta-analyses show for stress and anxiety, and who should be careful with breathing and relaxation practices.
Content last updated . This page has not been medically reviewed.
A simple five-minute exercise
This is the routine the NHS describes for stress, anxiety and panic. It takes just a few minutes and can be done anywhere. [1]- Get comfortable. You can stand, sit in a chair that supports your back, or lie on a bed or mat. Loosen any clothes that restrict your breathing. [1]
- Set your feet and hands. Sitting or standing, place both feet flat on the floor, roughly hip-width apart. If you are lying down, rest your arms a little away from your sides with palms up. [1]
- Breathe in gently. Let the breath flow as deep down into your belly as is comfortable, without forcing it. Try breathing in through your nose and out through your mouth. [1]
- Count if it helps. Breathe in gently and regularly, counting steadily from 1 to 5. You may not reach 5 at first. Then let it flow out gently, counting 1 to 5 again if that helps. [1]
- Repeat for at least 5 minutes. [1]
The NHS says you will get the most benefit if you do it regularly, as part of your daily routine. [1] Slow, deep belly breathing of this kind is also called diaphragmatic breathing. [2]
What the research shows
Evidence labels: promising but limited, mixed, insufficient evidence.| Question | What the source found | Strength |
|---|---|---|
| Does breathwork reduce stress in adults? | A 2023 meta-analysis of 12 randomized trials (785 adults) found a small-to-medium reduction in self-reported stress versus controls. Most studies had moderate risk of bias. The authors urged caution to avoid a gap between hype and evidence. [3] | Promising but limited |
| What about anxiety and low mood? | The same analysis found similar-sized reductions in self-reported anxiety (20 effect sizes) and depressive symptoms (18). [3] | Promising but limited |
| Diaphragmatic breathing and stress hormones | A 2019 review of 3 studies (880 people) found preliminary evidence of reduced stress, with promising changes in self-ratings, cortisol and blood pressure. [2] | Promising but limited |
| Blood pressure | A 2019 review of 17 studies (1,165 people) found slow breathing led to a modest drop in blood pressure; the studies varied, had short follow-up and high risk of bias. [4] | Mixed |
| Panic or anxiety disorders | Breathing training is used within CBT for panic disorder. [5] No source read here tested a breathing exercise on its own as treatment for an anxiety disorder. | Insufficient evidence |
Specific patterns. Box breathing, 4-7-8 breathing, alternate nostril breathing and similar named techniques are popular. Proper evidence not found in the sources read for a particular pattern being better than plain slow breathing. The 2023 meta-analysis grouped many breathwork types together. [3]
Safety and who should be careful
Relaxation techniques are generally safe for healthy people, but people occasionally report increased anxiety, intrusive thoughts or fear of losing control. [2] There are rare reports that some relaxation techniques might cause or worsen symptoms in people with epilepsy, certain psychiatric conditions, or a history of abuse or trauma. [2]Practical points that follow from that:
- Do not force the breath. The NHS says to let it flow as is comfortable. [1]
- If breathing practice brings on distress, panic or unwanted memories, stop and talk with a health professional, especially if you have a trauma history. [2]
- If you have high blood pressure, follow the treatment plan prescribed by your provider; breathing practice is an addition, not a replacement. [4]
Fitting it into the day
Link the exercise to something you already do, such as after waking or before a meeting, so that it becomes a routine. This is a practical tip, not a study finding. For sleep, see Relaxation, breathing and mindfulness for sleep. For other techniques, see Relaxation techniques and Mindfulness and meditation for stress.When to get help
If anxiety or panic keeps returning or interferes with daily life, talk to a provider. [5] For chest pain, severe breathing difficulty or any possible emergency, call 911 (US) or your local emergency number. In the US, you can call or text 988 for emotional distress or thoughts of suicide (free, 24/7). [6] See Stress and anxiety safety.Frequently asked questions
How long should I practice breathing exercises?
The NHS exercise says to repeat for at least 5 minutes and suggests regular practice as part of a daily routine. [1]
Does box breathing work better than normal slow breathing?
Proper evidence not found in the sources read. Studies of breathwork generally group several techniques. [3]
Can breathing exercises make anxiety worse?
Occasionally people report increased anxiety, intrusive thoughts or fear of losing control with relaxation techniques. [2]
Can breathing exercises lower blood pressure?
A 2019 review found a modest reduction with slow breathing, but the studies had high risk of bias and short follow-up. Keep following your prescribed plan. [4]
References
- NHS. Breathing exercises for stress. Read 2026-10-22.
- National Center for Complementary and Integrative Health. Stress. Read 2026-10-22.
- Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Sci Rep 2023. PMID 36624160. Read 2026-10-22.
- National Center for Complementary and Integrative Health. Relaxation Techniques: What You Need To Know. Read 2026-10-22.
- National Institute of Mental Health. Panic Disorder: What You Need to Know. Read 2026-10-22.
- 988 Suicide & Crisis Lifeline. 988 Lifeline home page. Read 2026-10-22.