5 quick breathing exercises to reduce daily anxiety

Feeling anxious from time to time is a normal part of life. Deadlines, financial pressures, family responsibilities and unexpected challenges can all trigger stress. While breathing exercises aren't a cure for anxiety disorders, they can help calm your body's stress response and make it easier to regain a sense of control during tense moments.

The best part is that you don't need any special equipment or a lot of time. Just a few minutes of focused breathing can help you relax, clear your mind and reduce physical tension.

Here are five simple breathing exercises you can practise almost anywhere.

1. Box breathing

Also known as square breathing, this technique encourages slow, controlled breathing and is commonly used to promote relaxation and focus.

Here's how to do it:

1. Inhale slowly through your nose for four seconds.
2. Hold your breath for four seconds.
3. Exhale gently through your mouth for four seconds.
4. Pause for another four seconds before inhaling again.

Repeat the cycle for one to five minutes.

Why it helps:

• Encourages slower breathing.
• Improves concentration.
• May reduce feelings of stress.

2. Diaphragmatic (belly) breathing

Many people take shallow breaths when they're anxious. Belly breathing encourages deeper breaths by engaging the diaphragm.

Here's how to do it:

1. Sit or lie down comfortably.
2. Place one hand on your chest and the other on your abdomen.
3. Breathe in slowly through your nose, allowing your abdomen to rise more than your chest.
4. Exhale slowly through pursed lips.

Continue for five to 10 minutes.

Why it helps:

• Promotes deep, efficient breathing.
• Reduces muscle tension.
• Encourages relaxation.

3. 4-6 breathing

Lengthening your exhale may help your body shift into a more relaxed state.

Here's how to do it:

1. Inhale gently through your nose for four seconds.
2. Exhale slowly through your mouth for six seconds.
3. Repeat for several minutes.

Focus on making your exhale smooth and controlled rather than forceful.

Why it helps:

• Slows your breathing rate.
• Encourages calmness.
• Easy to practise throughout the day.

4. Alternate nostril breathing

This breathing technique is commonly used in yoga and mindfulness practices.

Here's how to do it:

1. Sit comfortably with good posture.
2. Close your right nostril with your thumb and inhale through your left nostril.
3. Close your left nostril with your ring finger, release your right nostril and exhale through the right side.
4. Inhale through the right nostril.
5. Switch sides again and exhale through the left nostril.

Continue for one to three minutes.

Why it helps:

• Encourages mindful breathing.
• Helps improve focus.
• Can promote a sense of balance and relaxation.

5. Resonant (coherent) breathing

This exercise involves breathing at a slow, steady rhythm.

Here's how to do it:

1. Inhale gently for about five seconds.
2. Exhale gently for about five seconds.
3. Continue breathing at this pace for five minutes.

There's no need to force deep breaths—comfort is more important than volume.

Why it helps:

• Encourages a steady breathing rhythm.
• Supports relaxation.
• Easy for beginners to learn.

Tips for getting the most from breathing exercises

To make these techniques part of your routine:

• Practise when you're calm so they're easier to use during stressful moments.
• Sit comfortably and relax your shoulders.
• Breathe gently rather than forcing deep breaths.
• Combine breathing exercises with regular physical activity, healthy sleep and a balanced diet.
• If one technique doesn't suit you, try another—different people find different methods helpful.

Consistency is more important than perfection.

When to seek professional help

Occasional anxiety is common, but if anxiety becomes persistent, overwhelming or begins to interfere with your work, relationships or daily life, it's important to seek support from a qualified healthcare professional or mental health specialist.

Breathing exercises can be a useful self-care strategy, but they are not a substitute for professional assessment or treatment when it's needed.

10 healthy ways to reduce your belly fat

Meanwhile, in an earlier report, TheRadar compiled a list of 10 healthy ways to reduce belly fat, as too much can be chronic to a person's health. Therefore, it is essential to know healthy ways to reduce belly fat in ways that will not deteriorate the current state of your health.

The healthy ways to reduce belly fat include eating soluble fibre, eating proteins, reducing the intake of sugary foods, reducing stress, and getting good quality sleep.