3 Proven Breathing and Grounding Techniques to Reduce Anxiety

Anxiety can feel overwhelming, but small, intentional techniques can make a big difference in how we manage it. Whether you’re facing daily stressors or waves of anxiety, having go to grounding techniques can help regulate your nervous system and bring a sense of calm. For example, I have personally used these 3 breathing and grounding techniques to reduce anxiety instantly before interviews or walking a runway, you can use them anywhere!

1. Box Breathing: The Power of Balance

Box breathing is a structured breathing technique that helps calm your mind and regulate your nervous system. Used by Navy SEALs and mindfulness practitioners alike, this method is excellent for reducing stress in high pressure situations.

How to Do Box Breathing:

Inhale through your nose for 4 seconds
Hold your breath for 4 seconds
Exhale through your mouth for 4 seconds
Hold your breath for 4 seconds
Repeat this cycle

I personally repeat the cycle 3 times and end with a big exhale for as long as I can manage. Box breathing works by engaging your parasympathetic nervous system, which signals your body that it’s safe to relax. If you find yourself feeling anxious, taking a few moments to practice this technique can create a noticeable shift in your mood.

2. 4-7-8 Breathing: The Natural Tranquilizer

The 4-7-8 breathing method, popularized by Dr. Andrew Weil, is known as the “relaxing breath.” It’s designed to slow down your heart rate and promote deep relaxation, making it especially helpful before bed or during moments of high anxiety.

How to Do 4-7-8 Breathing:

Inhale deeply through your nose for 4 seconds
Hold your breath for 7 seconds
Exhale through your mouth for 8 seconds
Repeat this cycle 4 times

By the end of the 4 cycles, I am ready for a deep inhale and exhale. This technique helps to regulate oxygen and carbon dioxide levels in the body, preventing shallow breathing can make anxiety worse. Over time, practicing 4-7-8 breathing can also improve sleep, lower stress, and create a stronger mind body connection.

3. The 333 Rule: A Quick Mindfulness Reset

When anxiety suddenly comes on, the 333 technique is an easy grounding exercise that brings you back to the present moment by using your senses. It helps interrupt anxious thought spirals by shifting your focus to your present moment surroundings.

How to Use the 333 Rule:

Look – name 3 things you see
Listen – name 3 things your hear
Feel – move 3 parts of your body

This method engages your sight, hearing, and movement to ground you in reality rather than anxious thoughts. The 33 technique is great because it’s simple, fast, and effective in any situation.

Try These 3 Proven Techniques to Reduce Anxiety Instantly

Anxiety can be all consuming, but small, mindful daily practices can help you regain a sense of control. Whether you’re taking deep, structure breaths or using the 333 technique to ground yourself, these simple tools can bring calm and clarity when you need them most.

Do you have a go to technique for managing anxiety? Let me know in the comments!