Blog · Skills · 2025

A 3-Minute Breathing Practice When Anxiety Spikes

Why this helps

Anxiety revs the body’s stress response. Slow, steady breaths signal safety to your nervous system.

Try this

1. Inhale through the nose for a count of 4.
2. Hold for a relaxed count of 2.
3. Exhale through pursed lips for a count of 6–8.

Repeat for 3 minutes. If you feel dizzy, return to normal breathing.

Tip: Pair this with a simple anchor phrase like “I am safe enough right now.”