I lived with chronic anxiety and depression for over 25 years, but now I enjoy great mental health. It took me many many years to learn how to manage my anxiety—I want to save you time and angst and fast track you to learn what really works.
Here are 3 simple techniques to reduce anxiety. Choose one based on how much time you have: 30–60 minutes, 15 minutes, or just 5 minutes.
№1: 30–60 Minutes — Walking + Breathing
- Go for a brisk walk (or slow run), preferably in nature.
- Use this breathing pattern as you walk:
- Breathe in through your nose for 4 steps.
- Hold your breath for 6 steps.
- Breathe out through your mouth for 8 steps.
Tip: If you’re running instead of walking, skip the breath-holding step. Just make your exhale longer than your inhale, e.g. 6 paces inhaling, 8 paces exhaling.
№2: 15 Minutes — Lying + Strong Breathing
- Find a quiet spot where you won’t be interrupted.
- Lie down on your back (or sit), and focus on a timer with a second hand.
- Follow this breathing pattern:
- Breathe in strongly through your nose for 2 seconds.
- Hold your breath for 7 seconds.
- Breathe out through your mouth for 8 seconds.
- Repeat this cycle 50 times.
Tip: After finishing, wait 30–60 seconds before getting up slowly.
№3: 5 Minutes — Sitting + Breathing
- Sit wherever you are (yes, even in a crowd).
- Focus on a timer with a second hand and follow this pattern:
- Breathe in through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Breathe out through your mouth for 8 seconds.
- Repeat this cycle 15 times.
These techniques are simple “anxiety first aid” you can use anytime, as often as you need.
One last thing: Forming new habits takes time! Commit to practicing these exercises daily for 21 days, and they’ll become a positive habit.
I kept this article short on purpose. When I’m anxious, my concentration is shot and I need simple instructions and immediate help.
You’re not alone in this. There’s always help. I’d love to hear how these techniques work for you—leave a comment and let me know! I’ll share more tips soon to help you on your journey.