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Breathing Exercises for

Stress and Anxiety

  • Pursed Lip Breathing

    1. Relax your neck and shoulders.
    2. Keeping your mouth closed, inhale slowly through your nose for 2 counts.
    3. Pucker or purse your lips as though you were going to whistle.
    4. Exhale slowly by blowing air through your pursed lips for a count of 4.

  • Diaphragmatic Breathing

    1. Lie on your back with your knees slightly bent and your head on a pillow.
    2. You may place a pillow under your knees for support.
    3. Place one hand on your upper chest and one hand below your rib cage, allowing you to feel the movement of your diaphragm.
    4. Slowly inhale through your nose, feeling your stomach pressing into your hand.
    5. Keep your other hand as still as possible.
    6. Exhale using pursed lips as you tighten your stomach muscles, keeping your upper hand completely still.

  • Deep Breathing

    1. While standing or sitting, draw your elbows back slightly to allow your chest to expand.
    2. Take a deep inhalation through your nose.
    3. Retain your breath for a count of 5.
    4. Slowly release your breath by exhaling through your nose.

  • Resonant or Coherent Breathing

    1. Inhale for a count of 5.
    2. Exhale for a count of 5.
    3. Continue this breathing pattern for at least a few minutes.

  • 4-7-8 Breathing Exercise

    1. Let your lips part. Make a whooshing sound, exhaling completely through your mouth.
    2. Next, close your lips, inhaling silently through your nose as you count to four in your head. 
    3. Then, for seven seconds, hold your breath.
    4. Make another whooshing exhale from your mouth for eight seconds.

  • Lion's Breath

    1. Come into a comfortable seated position. You can sit back on your heels or cross your legs.
    2. Press your palms against your knees with your fingers spread wide.
    3. Inhale deeply through your nose and open your eyes wide.
    4. At the same time, open your mouth wide and stick out your tongue, bringing the tip down toward your chin.
    5. Contract the muscles at the front of your throat as you exhale out through your mouth by making a long “ha” sound.
    6. You can turn your gaze to look at the space between your eyebrows or the tip of your nose.
    7. Do this breath 2 to 3 times.

How Can I Help Myself Right Now?

Stop & Ground Yourself


Move to a peaceful and quiet place and remind yourself that you will be OK.

Identify in your surroundings 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste


As your mind begins to focus on these things, it will be less focused on the anxiety

Reframe, Rethink, Reassess

Tune into one of these podcasts when your mind is ready to wander and discover more about yourself 

Self-Care Innovations

The Need for Sleep

The Wisdom of Tenderness

Conversations and Questions of Meaning

Slowing Down

Take 5 Breathing Technique

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