5 Breathwork Tips to Calm Anxiety Fast

If stress has you feeling tense, wired, or emotionally drained, you’re not alone. Whether you're juggling work, family, or just life’s daily demands, anxiety can sneak in and take over. One of the most powerful (and free!) tools to help calm your nervous system is your breath.

Here are 5 breathwork tips you can use anytime to feel more grounded, calm, and in control—especially if you’re over 40 and looking for natural ways to feel better in your body and mind.

🌬️ 1. Extend Your Exhale

Lengthen your exhale to signal safety to your nervous system. Try inhaling for 4 counts and exhaling for 6–8 counts. Repeat for a few rounds and notice how your body softens.

🫁 2. Try Box Breathing

This structured breath helps create calm and mental clarity. Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat for 4+ rounds.

🌿 3. Breathe Through Your Nose

Mouth breathing can keep you in a stress loop. Nasal breathing filters and warms the air, promotes calm, and balances CO2 levels.

🧘‍♀️ 4. Sync Breath With Gentle Movement

Pairing slow breath with yoga poses or stretches enhances the calming effect. Even simple seated cat-cow or side stretches work beautifully.

☕ 5. Pause Before Coffee

Before you reach for that second cup of caffeine, take 5 deep breaths instead. This one habit can shift your entire day.

Want More Tools to Feel Calm and Clear?

If you loved these breathwork tips, my “Calm Body, Clear Mind” Starter Course gives you step-by-step practices to reduce anxiety, improve sleep, and create real calm—naturally.

👉 Check out the $37 course here—or—📩 Not ready to commit? Grab my free Yoga Reset and start feeling better today.